T2 Aerobic Capacity with emphasis on FLY drills 1800m

To improve aerobic capacity, with more intense work on Fly .

TOT DIS	SETS/ REPS	STROKE	ACTIVITY/COMMENTS SPECIAL INSTRUCTIONS	OFF-TIMES/ REST/TRGT	TOT
T2 400	1X100 1X100 1X100 1X100	F/C B/C F/C F/C	FULL STROKE FULL STROKE CATCH UP SLOMO	@1:50 @2:15 @1:50 @2:15	10
T2	4 x 100	FLY	1^st) 25 Fly – 75 F/C 2^nd) 25 F/C – 25 Fly – 50 F/C 3^rd) 50 F/C – 25 Fly – 25 F/C 4^th) 75 F/C – 25 Fly	@2:00 ( R.30 )	10
T2	4 x 150 600	2 First 2 Second	50m Full Stroke 50m DRILL FC Zip it Up + Delayed Arm BC Slo Mo + Rolling Shoulder BS 3 Kicks 1 arm Pull; FLY 2 + 2 + 2 50m Full Stroke		12
T2	4 x 100	IM	REVERSE IM		12
T3	2 x 100m	BS	TIMED SWIM with dive		5
T2	4 x 100		+ Dive. 1^st 25m No breathing remaining 3^rd or 5th		8
	Total Distance 1800		+ Dive. 1^st 25m No breathing remaining 3^rd or 5th		8

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Coaching and Teaching Swimming