MSM PC1 FLY SAT 2 DEC 23 ACTUAL
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total | |
| W/U | 50m FC100 FC200 FC | 350 | 8 | 8 | ||
| 4 x 25m FLY Kick with BR Arms 4 x 25m FLY Single Arm 4 x 25m FLY Synchro 4 x 25m FLY with pull-bouys 4 x 25m FLY with FC flutter kick | 0:45/ 1:00 | 500/850 | 18 | 26 | ||
| FINS OFF | 6 x 100m IM | 2:30 +1:00s | 600/1450 | 18 | 44 | |
| DIVES | Cactus into 4 x 25m FC DTL | 1.00 +1.00s | 100/1550 | 6 | 50 | |
| 4 x 25m Sprints all FC (Or Relay) CALL OUT TIMES – SET TARGETS15-20 | 1:30< 0:20+1.00s | 100/1600 | 6 | 56 | ||
| S/D | 1 x 100m FC as 25m Kick, 25m Arms | 100/ | 4 | 60 | ||
| TOT | 1600 | 1 Hour |
16 swimmers, warmed up then into a familiar set of Fly drills with lots of opportunities for underwater fly kick. The aim is to fix and develop the butterfly stroke, while also building greater skill at the all important underwater phase of front crawl, back stroke and breaststroke.
