We are still in our early season and working through “deep dives” on each stroke, taking a week at a time to focus on establishing good habits in technique. We’re working through butterfly this week. I am a firm believer in establishing rhythm and a “pulse” to your butterfly, and as such we emphasize a lot of drills focusing on the body dolphin motion, and a forward-driven undulation.
This workout starts with a kick set for warm up, then moves on to a drill progression for butterfly that is body dolphin-focused. After the drill progression, the main set has some aerobic free for early- season development and fitness, and then just some very small amounts of fly – with the intention that the swimmers are maintaining a good technical focus throughout, while slowly beginning to build up their strength and speed.
Workout
1×200 @ 4:00 warm up
3x
3×50 @ 1:00 fly kick w/board
2×75 @ 1:30 fly kick prog UW [4-6-8]
2x
6×25 @ :45 fly body dolphin drill
6×25 @ :45 fly 3 BD + 1 cycle
6×25 @ :45 fly 2 BD + 2 cycles
4×25 @ :30 fly
R1 = fins / R2 = no fins
1×400 @ 8:00 free s/d/d/s
1x
1×300 @ 4:30 free hold 3 kicks
4×25 @ :30 fly 4 cycles fast
2×200 @ 3:00 free hold 4 kicks
3×25 @ :30 fly 6 cycles fast
3×100 @ 1:30 free hold 5 kicks
2×25 @ :30 fly 8 cycles fast
4×50 @ 1:00 free hold 6 kicks
1×25 @ :30 fly fast
WORKOUT TOTAL: 4050
This workout was provided by Prosper Aquatic Club Head Coach Brad Robbins.
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