(DISTANCE- go to Race Day set)
Quick talk about Butterfly-
*Breathe at the front of the stroke
*Finish stroke- keep hands firm all the way out the back
*Press shoulders & torso forward & down on the recovery
Fly drilling with fins- various 25's in sets of 6
3 x 250 (various) descend 1-3 before we get into...
RACE DAY!!
DISTANCE- when you're ready (can go additional warmup after Meet Warmup if needed)
2 rounds of:
3 x 475 swim @ :20 rest, desc 1-3 to 500 free goal time
4 x 100 @ :20 rest- 75 drill/kick/drill NO FREE, last 25 choice free drill
Warmdown a bit before you get out. Do an excellent job in school today & have a great day!
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