After yesterday’s session, arms were sore. I wanted to make sure that the swimmers were relying more on their kick than their pull, so I wrote a workout that primed the legs before getting into the nuts and bolts of butterfly.
Workout
Warm-up:
10×50 free or back 3/5/7 uwfk :60
5×100 as 1 choice kick 1 IM swim pink 2:00
8×25 choice 15 green/10 clear :35
Kick set (3 rounds):
200 kick 25 fly green/25 choice pink 4:00
4×50 free or back swim pink w/ gold breakout :55
100 as 75 free or back swim build to red 2:00
25 fly knb green
Main set:
12×75 as 50 free or back pink/25 fly red 1:20/1:25
100 clear 2:00
4×25 fly green :30
100 clear
Cool down:
On your own!
WORKOUT TOTAL: 3900
This workout was provided by Sault Surge Aquatic Team Head Coach Sarah MacDonald.
Additional Comments
Abbreviations:
– uwfk = underwater fly kick
– knb = kick no board
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