October 1st 2008! " A touch with Fly!"

warmup :

800 as:
100bk
200IM
50 Fly
50 Free
First 400 smooth 2nd 400 moderate

6 x 50 kick @115
Odds = fly kick working both directions and kicking from hips
Evens= choice

Main Set (FLY) :)

6 x 25 Single Arm Fly @ 45
2 x 50 swim @ 60/70
4 x 25 Pablo Drill @ 60
4 x 50 swim @ 110/120
2 x 25 Coupling drill (fly arms with any other kick then fly) @ 45
2 x 50 swim @ 50/60

Warmdown:
200 easy as 50 back 50 free

Total Distance 2100m
Yearly Distance 21,200m