Tag: Butterfly

Odd Fly Set

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Ryan Woodruff, Lynchburg YMCA

SCM

We did this one recently for some good butterfly work on a day when we had more swimmers present than could train effectively in the space available. We split into two groups – one group would do the swimming set while the other group did dryland set on the deck, and then they switched. The dryland exercises always takes less time, so that allows for some rest before starting the next fly set.

Front-Half I.M.

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Ryan Woodruff, Lynchburg YMCA

This set gave us some work on the front half of the IM, specifically descending the backstroke coming off the fly. The next time we do something like this, I will probably add a bit more fly. The last part of the set served as a little speed work before a quality set to finish practice.

Early Season Fly Set

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Ryan Woodruff, Lynchburg YMCA

Did a little fly for the first time of this young new season.

SCM

5:00 fartlek (non-stop repetition) doing 25 dolphin kick on side/back/front and 25 fly drill 2 right-2 left @5:40

8 x 25 strong fly @:30

:30 extra rest

5:00 fartlek,same as above @5:40

10 x 25 strong fly, 6@:30, 4@:25

:30 extra rest

5:00 fartlek, same as above @5:40

12 x 25 strong fly, 6@:30, 4@:25, 2@:20

Fly-Focused Long Course

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Ryan Woodruff, Lynchburg YMCA

This is a full workout for a first long course course practice of the season focused on butterfly. This is after a 15-20min warmup:

Pre-Set

9 x 100 @:20 rest

#1 Dolphin kick on side

#2 8 Dolphin kicks on side, 1 cycle fly

#3 6 diolphin kicks on side, 2 cycles fly

Main Set

2x:

4 x 150 @ :15 rest, 10 cycles strong fly then steady free each 50

6 x 100 @ :10 rest 14 cycles strong fly then steady free each 50

8 x 50 @ :50

Round 1: All fly Descend 1-4 and 5-8

Round 2: #1,3,5,7,8 are FPA fly, #2,4,6 are free B5

Kick Set with Freestyle

6 x (75 fast kick try to best best 100 LCM time + 25 EZ kick ) @2:20

1 x 200 freestyle descend cycle count by 50

4 x (75 faster + 25) same as above

1 x 200 freestyle descend cycle count by 50

2 x (75 faster + 25) same as above

1 x 200 freestyle descend cycle count by 50

Warm down

Underwater Golf

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Ryan Woodruff, Lynchburg YMCA

We have had many posts on this blog using the “Golf” concept (adding seconds swum and cycles taken over a distance and aiming for a lower score). Here is a twist to that concept focusing on underwater dolphin kicking

6x (1x 100 back, fly, or free + 1 x 50 EZ) @ 3:00

On the 100s, get your time and then SUBTRACT the total number of dolphin kicks that you took in the 100. Calculate your score during the EZ 50. Give a high level of effort on the 100 and aim for a lower score each time.

Example:

Swimmer goes 1:08 in the 100 back and took 7 dolphin kicks off each wall (28 total), the golf score would be 40.

68 seconds – 28 dolphin kicks = 40

Butterfly Focus with Blake Proffitt

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Blake Proffitt, SwimRVA

SCY


2x
2×25 fast Fly A-20 B-20/25 C-25
1×50 BK A/B/C-50
3×25
1×50
4×25
1×50
3×25
1×50
2×25
1:00R
Focus on the fly was holding the same distance and speed underwater and staying within a 1 cycle range on top of the water

They did a short recovery and went to the blocks for:


8x
100 FL on 1:30 with fins focusing on coordination at lower tempo
Fins came off
Hopped on the blocks and went a broken 50 25FR/25FL with :10R at the 25 on 1:30

The 9-Descend Challenge

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Ryan Woodruff, Lynchburg YMCA

SCM

This set was a good challenge for our group in the second week of practice. For backstrokers, this set was all backstroke. For IMer/Fly types, they went 50fly/50back and could choose either stroke to do for the drill.

The main idea is to have the discipline and sense of pace to successfully drop time on the 100s nine times in a row. By the end of the set, those who were diligent were cooking pretty good. Intervals were set to be moderately challenging so that swimmers could slack off completely on the first one or two 100s. 1:20/1:30/1:40 represent A/B/C intervals for three different levels of swimmers.

Butterfly Cycle Up and Cycle Down

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Ryan Woodruff, Lynchburg YMCA

LCM. The aim of this set was for us to train good-quality butterfly while accommodating the wide range of fly speeds in our top two groups. We used the :10 rest to allow swimmers to go at their own pace, and the changing instructions in terms of cycle count promoted mental engagement. Having some freestyle in each 50 also allowed them to recover their technique for the next 50 and avoided “butterstruggle.” Total fly cycles: 440.

IM Challenge Set

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Ryan Woodruff, Lynchburg YMCA

We did this set the other day with a few of our 13-14 year-olds in SCY. It proved to be a motivating and challenging set.

In each 8:00 part, the goal was to do as many repeats of the given distance and stroke as possible. We recorded the total distance covered, which allowed us to calculate average pace and set goals for possible future sets.

Rhythm Fly and Free

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Ryan Woodruff, Lynchburg YMCA

The purpose of this set was for us to get some medium-intensity butterfly reps in during some aerobic freestyle. We interspersed that with some brief fly sprints on large rest. Performance was solid on this one, but not amazing probably due to a difficult practice the day before. SCM.