Continuing our work on butterfly. Focusing on the synchronization of the rhythm with the arm stroke movements and body position. Again, building up the amount of fly actually being swum.
The big kick set is the “crazy 8’s” set. Really strong leg focus, designed to help them build up leg strength and technique for butterfly kicking. Moves through a variety of modalities – kicking with a board, no board, side kick, kick on back, and underwater kicking. Intervals on the second half get substantially more challenging to make them really work for it.
The 50’s set is one of my favorites for fly. It’s sneaky-hard, as the first round generally feels pretty good and they maintain good habits, but by round 3, they’re really feeling the burn and the pressure to stay technique-focused really ramps up.
1×200 @ 4:00 warm up
6×50 @ 1:00 fly kick on side w/snork + fins [two direction kick]
8×25 @ :40 fly body dolphin w/fins [4 arms at side/4 superman]
8×25 @ :40 fly drill [BD+1 arm]
8×25 @ :40 fly drill [3R/3L/1S]
2×150 @ 2:15 fly/free swim progress [1st 50 = 3 cycles fly/4 cycles/5 cycles]
6×50 @ :55 fly kick on side prog UW [5/6/7]
8×75 @1:20 fly kick w/board build x 25
8×25 @ :30 fly kick no board prog UW 4/5/6 [3x/3x/2x]
:30 fins on
8×75 @ 1:10 fly kick w/fins no board R/L/on back hold 5 UWk
8×25 @ :25 fly kick w/fins + board hold 5 UWk
8×50 @ 1:00 fly/free [see notes]
1×200 @4:30 easy k/s x 25
WORKOUT TOTAL: 5100
This workout was provided by Prosper Aquatic Club Head Coach Brad Robbins.
#1 & #8 = 12.5 fast fly/37.5 ez free
#2 & #7 = 25 fast fly/25 ez free
#3 & #6 = 37.5 fast fly/12.5 ez free
#4 & #5 = 50 fast fly