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.


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Workout logs providing details for all sessions of each week are available through the index below.

WSAC LC Season 2013 - Weekly Overview
Week 01 Week 02 Week 03 Week 04 Week 05 Week 06 Week 07 Week 08
Week 09 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
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