Fly Distance and Endurance 2000/2400/3000m

This is for those out there that like a challenge!

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

Repeat the following 2 times with 1’30” between the two

5/6/7 x 200m 4’30”/4’”/3’40”

As the first 3/4/5 as Fly

2^nd to last FC

Last off the block MAX

Cool down

4 x 50m Old English back stroke.