[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”Fly Kick Focus – 2000m – Advanced” font_container=”tag:h1|font_size:40px|text_align:center” use_theme_fonts=”yes”][vc_row_inner][vc_column_inner width=”1/6″][/vc_column_inner][vc_column_inner width=”2/3″][vc_column_text]Focus on our fly kick with this session. This workout will also incorporate some speed work whilst putting the emphasis on fly![/vc_column_text][vc_custom_heading text=”Required equipment for this session” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][vc_column_text][/vc_column_text][/vc_column_inner][vc_column_inner width=”1/6″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1692700634350{background-color: rgba(202,216,238,0.5) !important;*background-color: rgb(202,216,238) !important;}”][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_custom_heading text=”Warm up” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”300m Front Crawl Warmup” subheading=”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.

 

 

 

[/headings][vc_custom_heading text=”Main Set” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”1500m – Fly focused Stroke Work – Advanced Set” subheading=”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

 

[/headings][vc_custom_heading text=”Cool Down” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”2 x 100m Front Crawl @ 30 seconds rest” subheading=”Relax the muscles and bring your heart rate down slowly.”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]