Professional Swim Workouts by Professional Swim Coaches
04/23/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

04/23/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

This practice is day two of two on butterfly technique and related drills with group 3 at Schroeder North. Practice ends with a little active rest work.

Year 1, Season 2, Week 2, Day 2, Practice 1 (04/23/2013 PM)
1158 Days until 2016 US Olympic Swimming Trials

Warm-up:
400 swim
2 x 200 IM on 3:30 (1 Drill / 1 Swim)
4 x 100 IM on 1:45 – Work Cross-Over Turn (BK/BR)

16 x 25 on :30 – WSAC Way x 25
1: fast / easy x 12.5
1: easy / fast x 12.5
1: All FAST!!
1: All easy (bank it up…)

Pre-set (x 4):
4 x 25 on :30 – Set-up & Drive Drill (freestyle)

4 x 25 on :30 – Superman Drill (freestyle)

4 x 25 on :30 – Double/Quadruple Pull-out (breaststroke)

4 x 25 on :30 – Goggle Drill (breaststroke)

4 x 25 on :30 – 2 Up, 2 Down / 4 Up, 4 Down (breaststroke)

4 x 25 on :30 – BR Pull / FL Kick (breaststroke)

4 x 25 on :30 – Butterfly Kick/Drill Progression
1: 1-12 Drill 1: 1-6 Drill
1: 1-3 Drill 1: 3-3 Drill

4 x 25 on :30 – Scull-Set-Drive Drill (butterfly)

More Butterfly Drills:
4 x 25 on :30 – 12.5 Side Kick
4 x 25 on :30 – Ripple Drill
4 x 25 on :30 – 2RT, 2 LT

Main-set:
3 x [50 + 50 easy swim]

  • All fast butterfly
  • easy swim is butterfly drill

200 cool-down

WORKOUT TOTAL: 3200

This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Harmilee

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz