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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