This is a long course fly pace and sprint workout. One set focuses on learning how to pace for 200 meter fly.
Workout
300 @5:00 Snorkel > 50 Free 50 Breast
2 x 300 @4:40 Snorkel, Pull – Free FOCUS on catch.
3 Rounds:
Focus on learning to for Pace 200 Fly.
4 x 50 @1:00 Fly Pace Group 1. Hold TT-37 / Group 2. Hold TT-43
1 x 200 @4:00 Free Smooth
8 x 75 @1:40 Kick Fast Free Group 1. TT-107 / Group 2. TT-116
> Halfway Down & Back
3 Rounds:
Fly Round 1. Kick, Round 2. Pull, Round 3. Swim
4 x 25 @30 Fast
1 x 100 @2:00 Smooth Free
200 @3:30 Kick Snorkel – Free 25 R-Side 25 L-Side
4 Rounds:
150 @2:30 Free FAST Group 1. TT-140 / Grp. 2. TT-147 / Grp.3. TT-154
150 @2:30 Free Smooth
3 x 100 @1:40 Recovery
Workout Total: 5000
This free workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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