Fly Kick Focus - 2000m - Advanced
Focus on our fly kick with this session. This workout will also incorporate some speed work whilst putting the emphasis on fly!
Required equipment for this session
Warm up
300m Front Crawl Warmup
200m Choice Stroke @ 45 seconds rest
2 x 50m Fly Drill @ 35 seconds rest
Get your legs warmed up fully. Do an extra length or 2 of kick if you feel you need a bit more warmup.
Main Set
1500m - Fly focused Stroke Work - Advanced Set
Butterfly drills galore. Keep going, it'll be worth it.
2 x 150m Freestyle Kick @ 30 second rest
Use a kickboard to ensure 100% leg work
4 x 50m Freestyle @ 20 seconds rest
Even length fast, odd length steady
2 x 50m Freestyle Sprint @ 30 seconds rest
Give it everything you have
2 x 50m Fly kick only @ 25 seconds rest
Use your kickborad and focus on your kick
2 x 50m Fly kick only @ 25 seconds rest
No Kickboard, hand in streamline position and focus on leg work
2 x 50m Fly arms only @ 30 seconds rest
Use a pullbuoy if needed – No kicking
2 x 50m Full Fly Stroke @ 30 seconds rest
Bring it all together in full stroke
2 x 50m Fly kick only @ 25 seconds rest
No Kickboard, hand in streamline position and focus on leg work. Use arms to breathe every 4th kick
2 x 100m Freestyle @ 30 seconds rest
Stretch out the muscles
2 x 50m Full Fly Stroke @ 30 seconds rest
Bring it all together in full stroke
2 x 50m Fly kick only @ 25 seconds rest
No Kickboard, hand in streamline position and focus on leg work. Use arms to breathe every 4th kick
Cool Down
2 x 100m Front Crawl @ 30 seconds rest
Relax the muscles and bring your heart rate down slowly.
