Workout - 10/10/17 - FLY WORK

Taking the time to break down a stroke and work each component can reap benefits in workouts to come. Quality comes into play when trying to get a better understanding of each facet of a stroke, especially one as rhythm-oriented as butterfly. Read on for this morning's workout, then read the follow-up post of 'Retta's Fly Technique Tips' for more details.

w/u - 12 minutes choice

PS - 8 x 75 freestyle - 4 @ 1:15/1:20/1:25 & 4 @ 1:10/1:15/1:20

Fly Technique Work (w/ FINS):
- 6 x 25 @ :35, FISH KICK
- 6 x 25 @ :35, on-belly dolphin kicks w/ chin surfing breath
- 6 x 25 @ :35, stone skipper drill
- 6 x 25 @ :35, fly stroke + 3 kicks w/ arms remaining out front

5 x 100 @ :15sR (Fins optional)
- 75 freestyle + 25 butterfly working in all components from the previous exercises
- You can choose to swim your 25 anywhere within the 100

c/d

Posted on October 10, 2017 .