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