These are two workouts from the Lancy Natation butterfly group. Their time in the morning was limited and aimed to set up the stroke for the afternoon session . . .
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What target 5/6/7 stroke?
What target use swim down (swim-pull-kick)
The strokes reference for the 50’s fly in the main set are the number of strokes allowed per 25 – so you get 5 strokes per 25 for the 50’s @1′ and then as they get faster you get more strokes to not change the number of underwater kicks off the wall to compare the times swum.