Friday Butterfly Workout

Ryan Woodruff
ryan.d.woodruff@gmail.com

SCY
This was a solid set for our sectional-level butterflyers.  Not too tough, but some good early season fly work that didn’t make them get sloppy with the technique.  We did it in three 15-minute stations and rotated through in groups

PART 1
We started with some underwater kicking in a 20-yard pool:
16 x 60yds @ :55
Done as 5 rounds of
#1 – 25 smooth free/25 underwater dolphin kick/25 smooth free
#2 – 25 underwater dolphin kick/25 smooth free/25 underwater dolphin kick
#3 – all smooth swim
And then #16 – All underwater dolphin kick, take 1 breath at each wall

PART 2
16 x 50
#1 – Fly, 3 strokes R/3 strokes L drill @ 1:00
#2 – Fly kick on back @ 1:00
#3 – Breaststroke with fly kick @ 1:00
#4 – Fly swim @ :50

PART 3
3 rounds of:
1 x 25 fly easy drill @ :30
1 x 75 fly swim @ 1:05
1 x 25 fly drill @ :30
1 x 75 fly swim @ 1:00
1 x 25 fly drill @ :30
1 x 75 fly swim @ :55

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