Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
The shared short-axis rotation of breaststroke and butterfly can be co-trained by going back and forth between the two. This can help your butterflyers be better breaststrokers and vice versa.
Configure intervals to have about :10 rest after each repeat.
1 x 100 Breast kick with board
1 x 25 Fly Sprint no breath
1 x 75 Breast drill
1 x 50 Fly swim
1 x 50 Breast swim
1 x 75 Fly smooth swim
1 x 25 Breast- underwater pullouts or no breath swim
1 x 100 Fly kick on side
Then go:
2 x 100…
2 x 25…
The first round isn’t so tough, but it will get better as you go up in reps!
The Swimming Wizard 