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
- 25 moderately fast + 125 moderate
- 50 moderately fast+ 150 moderate
- 75 moderately fast + 125 moderate
- 100 moderately fast + 100 moderate
- 150 moderately fast + 50 moderate
- 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
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