July Fly


Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

This set accomplishes 3,350 meters of butterfly swimming while spacing out the freestyle recovery to allow swimmers to maintain their butterfly technique.

LCM
2 sets of 40 x 50m

1 @ 1:00 all fly
2 @ :55 first 35m fly, then free
3 @ :50 first 25m fly, then free
4 @ :45 first 15m sprint fly, then free
4 @ :55 all fly
3 @ :50 first 35m fly, then free
2 @ :45 first 25m fly, then free
1 @ :40 first 15m sprint fly, then free
10 @ :50 25 drill/25 build to perfect finish
10 @ 1:00 fly fastest possible average

3 thoughts on “July Fly

  1. Some serious butterlfy here. Do you have many swimmers who have been able to do this well? And if so, how old have they been?

    And btw, is this the largest amount of butterfly you have ever put on a single training session? And if not, what is the largest amount you've seen someone do butterfly in a single exercise?

    (I've done over 5km scm @~1min43s/100m in a row… used to be dream of mine to try to swim 10km, but never got a long enough pool time for it. Nowadays I suck, so 400m is usually enough.)

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  2. This is one of the longer sets I have had my swimmers do. Generally, they were sectional-level swimmers of high school age.

    The largest amount of butterfly that I have witnessed was by Gail Rice, an open water swimmer who used to swim the 12.5 swim around key west in the late 90s ALL FLY. Absolutely crazy. And it took her less than 5 hours.

    Like

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