Focus: Butterfly

Warm-up (1200 yards) 

  • 1 x 200 choice 
  • 2 x 150 pull – breathe every 3rd stroke for the 1st 100 then every 5th stroke 
  • 4 x 100 balance drills  :20 s rest
    25 Left arm lead side kick + 25 Right arm lead side kick + 6 – 3 – 6
     
  • Fly Breathing Drills while keeping shoulders low (300 yards)
    1 x 100 – 50 chin surfing + 50 LRBoth (chin surf on both)
    Chin Surf = scull, scull,  pull- breathing on the catch by extending chin forward
    underwater recovery head goes back in water
    1 x 100 – LRB – breathe to the side every stroke keeping ear in water
    4 x 25 low rider fly on :40 – your choice of style of breathing 

Main Set (2000 yards) 

  • Distance Endurance Set – Two Rounds
    4 x 50 on 1:00 Goal: Set 400 pace
    (:39 Jack, :41 John, :44 Jane, :46 Ryan, :47 Amy)
    2 x 100 on 1:35/1:50: Hold 400 pace (1:19, 1:22, 1:28, 1:33, 1:35)
    1 x 400 (5:17 Jack, 5:28 John, 5:51 Jane, 6:15 Ryan, 6:20 Amy)
    3 minutes rest in between rounds
     
  • 4 x 100 – 25  back + 25 breast + 50 free :30s rest
    Concentrate on technique 

Cool Down (200 yards) 

  • 1 x 100 backstroke 
  • 1 x 100 breaststroke 

Total Yards: 3400 

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