Speed/Fly

Warm-up

6 x 150 as [1 free/back/free 1 back/free/back] with habits 3:00

10 x 50 as 4 kick desc. /1 easy choice 1:10

Main set

4 x

fins on

4 x 25 fly kick arms down :40

4 x 25 fly kick position 11 :40

4 x 25 fly sa thumb drag :40

:30 fins off

4 x 50 free/fly with habits 1:10

100 easy 3:10

Cool down

2 x 300 as 25 scull/50 drill/75 swim