Build up that Fly

I usually take this as a handy A1 session, of course a bit of intensity can be added to get more of a work out. This can be adapted for all four strokes by substituting the one armed fly with another drill.

 

warm-up

150m Fc, 150m Bc, 100m pull, 100m kick, 100m swim

main set

6x200m broken down as follows: 50m kick, 50m drill 1, 50m drill 2, 50m full fly.  15-20 seconds between each set.

finish set

8x25m fly sprint with 20-30 seconds rest, focusing on pure speed, the rest should allow adequate recovery.

200m Bc recovery

Drill options: one armed fly, broken fly, bondi drill, fc kick with fly arms

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