Focus: Butterfly

WARM UP (800 yards)

  • 1 x 200 free
  • 1 x 100 back
  • 1 x 50 fly kick on back
  • Butterfly Drills – Three Rounds
    • 1 x 25 seahorse chest press, arms at sides, legs hang
    • 1 x 25 weightless arms chest press – hands on buoys or pinkys up, legs hang
    • 1 x 50 superman arms chest press w. kick – 3 : 1 kick to breath ratio
      • Keep hands and head still
      • If you can’t, you are relying on arms and legs rather than hips and torso
    • 1 x 25 chest press w/ underwater pull out, breathe afterwards and restart
    • 1 x 25 chest press w/underwater pull out, breathe when arms pass under body, restart
  • Freestyle turn check

MAIN SET (1300 yards)

  • 4 x 150 free on 3:30
    • 75 moderate + 50 moderately hard + 25 hard
  • 4 x 75 on 2:00
    • 1st 25 is back, 2nd 25 is breast, 3rd 25 is free
  • 2 x 100 choice kick on 3:30
  • 8 x 25 pull w/ buoy in between ankles – back or free
    • Try not to fishtail your legs

COOL DOWN (150 yards)

  • 1 x 50 breaststroke w/ pullouts
  • 1 x 50 free w/ 2 underwater fly kicks off each wall
  • 1 x 50 backstroke w/ 3 underwater fly kicks off the wall

Total Yards: 2250

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