5 x 100 As: 4 easy @ 150/ 2/ 215/ 230
1 strong your choice !!!!
2 x through 50 fly kick on back @ 110/120/130
50 fly kick on side @ " " "
2 x 25 fly kick (half pablo hands at side just working on the end flick in the stroke ) @ 45
4 x 25 Head up free with a fly kick @ 45 (high elbows timing of kick with hands)
Main set FLY TIME :)
4 x 50 fly @ 60 /70/ 80/ 90
8 x 25 fly @ 30/35/40/45
100 fly swim (-) split
8 x 100 pull @ 130/135/140/145/2
# 4 and 8 are no free @ 2 /230
Total Distance 2300m
Yearly Distance 44, 500 m
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