100 Fly Speed Endurance Sets & Tips

Michael Bohl Sets:

8x25 Fly @ :30 Best Average, Count your strokesMaintain stroke count, drop average time of 25's down over the next 3 months.

4x25 Fly @ :301x50 Fly @ 1:003x25 Fly @ :301x50 Fly @ 1:002x25 Fly @ :301x50 Fly @ 1:001x25 Fly @ :301x50 Fly @ 1:00Maintain speed on the 25's all the way through. Once they begin adapting, do additional rounds.

Richard Quick's Misty Hyman Fly Set:

10x50 Fly LCM hitting your goal time (for Misty it was 29)First one is on 1:30. Drop 5 seconds each time. 

Mel Marshall Set:

40x25 all out fly off the blocks @ 1:0010 swim, 10 fins, 10 swim, 10 finsDo this for 6 weeks. Mix up the blocks of 10. Throw in a parachute. 

James Gibson Set:

20x25 Fly at Race Pace @ :45If you can't maintain the speed, increase your rest."Buy yourself a beeper, swim to the beep."

Ben Titley Set:

3 Rounds1x50 Dive 50 Fly with Fins MAX @ 1:00 or 1:30 (enough rest where you can recover)4x25 Fly swim @ :30 (1st round) :45 (2nd round) 1:00 (3rd Round)1x50 Fly from a push hitting your backend speed for your 100 Fly200 Easy

Albert Subirats Set:

15 Rounds3x25 all out fast fly @ :15 or :17 or :20Each round is on 4 minutes so you should get 3 minutes of rest in between each round.Maintain stroke count and kick count throughout.

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