Purpose: A very demanding and intense combination of Strength + Speed = Power. Stay tough today and have fun.Warm up:
400 free
300 drill fly
200 free
100 fly
Feel free to substitute another stroke, ore kicking for fly.
Main set:
10 x 50 fly on 40 sec
; or do make sure you get at least 3 – 7 recovery
6 x 200 free on 75% the 3rd one should be at race pace.
10 x 50 fly on 40 sec RI
Speed set:
3 x 100 on 2 min These are all out
Cool down:
100 easy
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