It's Sunday and I'm just posting workouts from earlier this week. So they'll be backdated. It'll just look like this was posted on Tuesday. In the morning hit the gym for weights. Then with a crazy work day I got to the pool after warm up. So my warm up was 5 minutes of deep end kicking butterfly. 20 seconds hands out of water, 20 seconds arms out of water and 20 seconds rest.
Then we did a bunch of 25's butterfly drills.
6x50's on 50. 25 back / 25 fly.
4x25's fly on 30
3x100's free on 1:20
3x150's 50 fly / 100 free on 2:20
3x100 IM on 1:45
3x150's on 2:20. I customized this set for myself. First one 100 free / 50 fly. Second one 50 free / 100 fly. Third one was all fly. The coach's given set was all 100 free / 50 fly.
Finshing up with 4x50's backstroke on 50.