Saturday, April 28, 2007
April 30, 2007 Fly Emphasis
This nights practice emphasizes fly and ends with starts or sprints in preparation for the coming meets. If you can’t do fly, whether you don’t know or its too hard on your shoulders, substitute another stroke for fly. Drill fly if you get too tired. Below is the practice for the expert lane.
Warm up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Main Set
2x50 1 arm Fly drill
2x50 fly
6x100 Free (1:25)
4x50 fly kick
2x50 fly
5x100 IM (1:35)
4x50 fly kick
5x100 Pull (1:20/1:25)
Sprints or starts off the blocks
Warm Down
Warm up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Main Set
2x50 1 arm Fly drill
2x50 fly
6x100 Free (1:25)
4x50 fly kick
2x50 fly
5x100 IM (1:35)
4x50 fly kick
5x100 Pull (1:20/1:25)
Sprints or starts off the blocks
Warm Down
# posted by gladorca's blog @ 9:51 PM 
