Focus: Butterfly

WARM UP (1300 yards)

  • IN WARM POOL: 3 x Sink down to bottom, pull up (vertical fly pull)
  • 200 SKP (200 swim + 200 kick + 200 pull)
  • Butterfly Progression – 2 rounds (700 yards)
    • 1 x 100 fly kick – 25 on stomach, 25 rotate 90 on side, 25 on back, 25 rotate 90
    • 1 x 100 one-arm fly – alternate arms by 50s, opposite arm by side
    • 1 x 100 – 4 Left arm only, 4 Right arm only – 2 both arms, repeat
    • 2 x 25 – 12.5 underwater fly kick + 1 breakout fly stroke w/o a breath then EZ free or fly to the wall

MAIN SET (1600 – 2000 yards)

  • Jason Lezak Speed Set – Four Rounds (one round = 400 yards/8.5 minutes)
    • 1 x 100 on 2:00, 100 = 50 fashion model on tummy, arms at sides, head steady + 50 choice drill
    • 4 x 25 on :30, #1: Fast – EZ, #2: EZ – Fast, #3 All EZ, #4 All Fast
    • 1 x 50 on 2:00 EZ recovery
    • 1 x 50 from dive on 1:00 Fast, Rapido, Rapide, ect.
    • 1 x 100 on 3:00 EZ recovery
  • Bonus Backstroke Set (400 yards)
    • 2 x 25 underwater fly kick off the wall as far as you can
    • 2 x 75 – 25 left arm only, 25 right arm only, 25 both arms
    • 4 x 50 on 1:10 – Backstroke swim golf

COOL DOWN (200 yards)

      • 2 x 100 choice on 2:00

Total Yards: 3100 – 3500

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