Focus: Butterfly

Warm-up (1600 yards)

  • Two Rounds – First round intervals on the left
    4 x 50 choice on 1:10/1:00
    4 x 75 pull free on 1:30/1:20
    1 x 100 choice kick :30s rest
  • Fly Timing Drills (400 yards)
    1 x 100 = 25 dolphin dives + 25 seahorse + 25 2-arm scull + 25 scull w/ kick
    1 x 100 – fly kick on back
    1 x 100 – alternate 5 L arm w/ 5 R arm, non-working arm is extended
    4 x 25 fly on :40 w/ power push off & one breakout stroke before you breathe

Main Set (1600 yards)

  • 5 x 100 free on 2:00 (Fast = RED ZONE Moderate = WHITE ZONE)
    #1: 25 fast + 75 moderate             #2: 50 fast + 50 moderate
    #3: 75 fast + 25 moderate             #4: 100 fast
    # 5: 100 EZ
  • 7 x 100 on 1:35/1:50 (PINK ZONE)
  • 4 x 100 IM kick :30s rest (WHITE ZONE)

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3400

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