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9/29   FLY

Warm-up
500 swim (breathe 3,5,3,5,3 by 100)
10X50 odds: free(25 drill/25 swim)   evens: fly (25 kick/25 swim)
4X25 underwater swim


Drill
8X50 fly  (1 stroke , 4 kicks underwater)  work on long glide and full extension

Main
500 3 or 4 strokes fly per length, finish out length with free
100 ez

200 IM
5X50 free
200 IM
4X50 brt
200 IM
3X50 back
200 IM
2X50 fly

200 cool down