Focus: Butterfly

WARM UP (1550 yards)

  • 1 x 300 free
  • Butterfly kick progression – 3 rounds (600 yards)
    • 1 x 50 arms at sides, head in line with spine, press chest down
    • 1 x 50 w/ board – hold the end of board head down
    • 1 x 100 fly kick on back
  • Butterfly Timing Drills (200 yards)
    • 1 x 100 breast stroke w/ pull out
    • 1 x 50 fly pull – start in streamline, pull up and stop, head leads arms
    • 1 x 50 fly pull – three strokes at a time – breathe every stroke
  • 6 x 75 free pull (450 yards)
    • #1-3 on 1:30
    • #4-6 on 1:20

MAIN SET (1200 – 1600 yards)

  • Distance Set – 6 x 200 free on 3:30/3:45/4:30
    1. 25 moderately fast + 125 moderate
    2. 50 moderately fast+ 150 moderate
    3. 75 moderately fast + 125 moderate
    4. 100 moderately fast + 100 moderate
    5. 150 moderately fast + 50 moderate
    6. 200 moderately fast
  • Bonus Set (400 yards)
    • 4 x 100 IM on 2:10

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 2950 – 3350

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