Fly day 64×25, Friday May 11th

• 3×200 dec on 3:30

• 8×50 loosen up shoulders on 1:10  1) 25straight arm free/25 long free                2) 25 darm back/25 long back

64×25 on :45

• 8 hands at side quick breath – chest hips legs

• 8 kick on back with board hands above water line

• 8 kick on front head down below hands holding kickboard

• 8 dolphin kick on front superman then pull fit breath in underwater recover

• pullups on wall from deep with head pressed in front of shoulders

• 8 one arm (breathe to front) with arm at front

• 8 one arm (breathe to front) with arm at side

• 8 1-1-1 only breathe on full stroke

• 8 full fly

wd tba