Thursday, January 19, 2017

Thursday Fly Day

video

Sunrises are spectacular next to the pool at this time of year.   Here's Judge Beach looking over Tampa Bay yesterday, January 18, 2017.  

After yesterday's 5700 scy workout that included 7 x 400's, today I had to leave workout early.  So I decided to take advantage of the longer intervals and concentrated on Butterfly this morning.  I've signed up for a swim meet next month, so I am preparing for 200 fly, 400 IM, 100 fly, and some sprints. 

4 x 300 warm up on 4:25

8 x 100 on 2:00  alternating easy free & fly on the 100's.  Fly: 1:20, 1:21, 1:18, 1:17

8 x 25 fly on :30

3 X {8 x 25 fly on :40
       {4 x 75 on 1:30  50 fly, 25 free

100 swim down

3800 scy

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