Saturday and Monday - fly drills

I apologize for getting a bit behind. We've been quite busy with some great practices including some amazing volleyball skills. I am going to post our last few practices here in a bit of abbreviated form (someone told me my workouts were creative but quite long - same person who doesn't like my "so" at the beginning of sentences.:} )
- just so all of you know - I steal everything and rarely repeat anything.
Here it goes:

Monday
Monday Aug. 17, Week 2 Day 1
Warm-up – 400 loosen, 300 K, 100 Yanko (2 breast no breath, left arm free pull w/ breath, all with flutter k, repeat)
Fly Drills
1. Front scull – catch – arms streamline, head down, lift to breathe, do not lose kick when you breathe
2. Mid scull – arms under shoulders, elbows to side
3. Rear scull – prone – hands under waist, flexed @ elbows, Wrists aligned w/ forearms, both facing in, scull hands out and back, then in and forward (flare)
4. Breathe @ the upsweep! – 2 down/1up
5. Fly pull w/ fins – legs follow stroke
100 swim

Time trial 50 free and 50 back
Gp. 1
Kick 4 x 50 back @ 1:10
4 x 75 stroke k (no flutter) on ba @ 1:40
4 x 100 back K @ 2:10

12 x 50 as 200 pace @ 1:00 - hit time by #3 and hold pace

3 x 300 as 25 stroke/25 free @ 4:30
3 x 300 pull @ 4:15
3 x 300 IM 4:30
3 x 200 desc. 1-3 @ 3:00
(these are fast intervals)

12 x 50 @:55 or 600 pull

Saturday – Day 5 – week 1
Warmup – 600 as 300 rev. IM/300 drill (rev. IM)
4 x 250 @ 3:45 – 1-2 – on very first 25 , count strokes, drop by 2 and hold that count – kick in when you get to your count and flip, 3-4 breathe every 5!

8 x 50 under/over shooters w/ fins – from deep end – we will start you, 1- 4 on back/side. 5-8 on front. All the way on all!!! (25 under, 25 swim)

4 x 75 @ 1:30 (not a lot of rest here) – 25 dolphin K/50 fly

5 x 100 stroke (as per Nancy) @ 2:00 (2:10 for fly and breast)

3 x 400 @ 6:30 – get stronger/faster as you go!!
#1 straight, #2 broken @ 200 (:20)/100(:10), #3- broken at each 100 for :15

8 x 2 turn 50’s @ 1:00 – go strong in and out – 3 strokes before you breathe on the out!!!!!

10 x 50 K – IM order @ 1:10

8 x 100 IM @ 1:45

Loosen 300 free/back