Tuesday April 28th, 2015. Some fast butterfly

3×400 – on 6:30/7/7:30

1. smooth (may be pull)

2. build each 100

3. for time

18×100 on 1:30/1:40/1:50/2:00  (pace time approx pb 100 fly +20)

1. 75 free/25 fast fly

2. 50 free/50 fast fly  *** if not making 2:00 do #1 twice

3. 100 smooth free

2 min break after 9

8×100 kick on 2:30

• 75 smooth choice/25 fast fly kick

• 50 smooth choice /50 fast back kick

• 25 smooth choice/75 fast breast kick

• 100 fast flutter kick

• 100 fast flutter

• 75 smooth choice/25 fast breast kick

• 50 smooth choice/50 fast back kick

• 25 smooth choice/75 fast fly kick

12×50 IM switch 1:15

• 1-3) pull

• 4-6) drill

• 7-9) kick on back

• 10-12) swim

4400 m