Our swim yesterday was all about the butterfly. I arrived with time enough to do 700m warm-up (500m mixed stroke / 200m kicking w/fins) then it was on to the core of the practice.
The drill set was 16 x 25m fly drill with 10 sec rest interval. Fortunately, coach allowed us to use fins - otherwise, I would have sunk! The main set was 6 x 50m breast, 6 x 100m free at threshold, and 6 x 50m fly. I managed to do 3 rounds of the 5o fly. I was toasted.
That's it. No runs to report. I have completely lost it. I'll be starting from scratch.