Oct. 17, 2015, Fly technique, basic conditioning, 3800m

Saturday, 17 Oct., 2015


200 choice

3 x 300:

2x [25 kick + 50 drill + 75 swim]


Instruction on fly technique with August (~300m)


  • Streamline fly kick, breathing every 2nd kick. Focus:
    • head goes up for a breath with the upward kick (as the feet go up), head goes down after the breath with the downward kick;
    • emphasis is on maintaining continuous kicking rhythm, uninterrupted by breathing;
    • streamline position – hands locked together (no sculling), not much up and down chest movement
  • Underwater pull (with underwater recovery) standing on the bottom of the pool in the shallow end. Focus:
    • start the pull with hands at shoulder width,
    • arms pull straight down – avoid keyhole movement pattern
    • gradual acceleration of the pull with the last 1/3 being the strongest
  • Recovery, while standing on the bottom. Focus:
    • Arms exit the water using momentum from the pull
    • Straight arms during recovery, thumb pointing towards the water
    • Avoid freestyle-like entry with bent elbows and hands pointing downwards
    • Entry should be with straight arms, hands at shoulder width
  • Fly pull with flatter kick. Focus:
    • Continuous arm movement;
    • Proper accelerated pull, minimizing the keyhole motion pattern
    • Proper recovery with straight arms
    • Relaxed straight arms at entry
    • Streamlined body position
    • When taking a breath, head goes back in the water ahead of the arms
  • Fly full stroke. Focus:
    • 2 kicks per one arm pull;
    • Timing of the kicks: the first downward kick is when the arms enter the water; the second downward kick is at the end of the pull
    • Proper recovery and entry with straight arms at shoulder width
    • Reduce up-down body undulation

7 x 300 with 10-15s rest


50 BK (or KICK) + 250 FR

100 BK (or KICK) + 200 FR

150 BK (or KICK) + 150 FR

7th 300 FAST


300 choice

Total: ~3,800