Focus: Butterfly

WARM UP (1400 yards)

  • 5 x 100 -100 =  50 drill choice + 50 swim
  • 2 x 200 – 200 = 50 swim + 50 kick + 50 pull + 50 swim
  • Butterfly Drills (500 yards)
    • 1 x 100 scull – arms out, hips up then arms in, hips down
    • 1 x 100 one-arm fly – alternate arms by 50s, opposite arm by side
    • 1 x 100 fly kick on back w/ fins
    • 1 x 100 – 2L2R2B w/ fins
    • 4 x 25 fly w/ fins on :30

MAIN SET (1500 – 2000 yards)

  • 5 x 300
    1. 1 x 300 on 5:00 – note your time
    2. 6 x 50 on :50
    3. 3 x 100 on 1:35
    4. 2 x 150 on 2:20
    5. 1 x 300 – compare your time to the first 300
  • Bonus Set (300 yards)
    • 6 x 50 on 1:15 – 25 stroke + 25 free IM order – no free-free

COOL DOWN (200 yards)

  • 2 x 100 choice on 2:00

Total Yards: 3100 – 3400

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s