Focus: Butterfly

WARM UP (1050 yards)

• 1 x 300 free
• 1 x 200 back
• 1 x 100 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 (1850 yards)

• 6 x 150 free on 2:45/3:00
  • 75 moderate + 50 moderately hard + 25 hard
• 6 x 75 on 1:45
  • 1st 25 is back, 2nd 25 is breast, 3rd 25 is free
• 3 x 100 choice kick on 3:00
• 8 x 25 pull w/ buoy in between ankles – back or free
  • Try not to fishtail your legs by keeping your core tight

COOL DOWN (200 yards)

• 1 x 75 breaststroke w/ pullouts
• 1 x 75 free w/ 2 underwater fly kicks off each wall
• 1 x 50 backstroke w/ 3 underwater fly kicks off the wall

Total Yards: 3100