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