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Focus: Butterfly
WARM UP (1100 yards)
- 4 x 200 (#1Swim, #2Kick, #3Pull – hold buoy w/ ankles, #4Swim)
- Butterfly Drills (300 yards)
- 1 x 25 scull w/ chest press-body dolphin
- 1 x 25: 3 sculls w/ chest press-body dolphin and one underwater pullout w/ breath
- 1 x 50: same as above w/ angel arms recovery
- 1 x 100 fly kick on side, arms in streamline
- 1 x 50 one-arm fly – alternate by 25s
- 1 x 50 2L2R2both arm fly
- Open turn check – get deep!
MAIN SET (1700 yards)
- 4 x (4 x 25 on :40) Underwater Dolphin Kick Progressions
- #1: Two underwater dolphin kicks off the wall followed by one breakout butterfly then free
- #2: Three underwater dolphin kicks off the wall …
- #3: Four underwater dolphin kicks off the wall …
- #4: Five underwater dolphin kicks off the wall …
- 4 x 200 free on 3:40
- 1st 50: Long and strong
- 2nd 50: Tight core
- 3rd 50: Wrist lead pull
- 4th 50: Work that kick
- Easy/Fast Kick Set
- 25 fast, 25EZ
- 50 fast, 50 EZ
- 75 fast, 75 EZ
- 100 fast, 100 EZ
COOL DOWN (200 yards)
- 1 x 100 EZ free
- 1 x 50 EZ breast
- 1 x 50 double arm backstroke
Total Yards: 3000
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