Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
The following is a butterfly workout intended to improve all aspects of the stroke. As always, intervals depend on the level of swimmer being trained. In this instance, the intervals on the fly swims were intended to give the swimmers plenty of rest to facilitate proper technique and eliminate “butter-struggle.”
4 X 25 FLY KICK W/SNORKEL @:30
2 X 50 CLAP DRILL FLY @:50
1 X 100 SWIM FLY @1:25/1:30/1:35
4 X 50 FLY KICK W/SNORKEL @1:00
2 X 100 3-3-3 DRILL FLY @1:30/1:35/1:40
1 X 200 SWIM FLY @3:00/3:10/3:20
4 X 75 FLY KICK W/SNORKEL @1:30
2 X 150 TRIPLE KICK DRILL FLY @2:15/2:25/2:35
1 X 300 SWIM FLY @4:30/4:45/5:00
4 X 100 FLY KICK W/SNORKEL @2:00
2 X 200 4 FLY/4 BREAST @3:00/3:15/3:30
1 X 400 SWIM FLY @FAST
NO “BROKEN STROKES!!!”
FLIP ALL TURNS DURING FLY DRILLS
YOU MAY DOLPHIN KICK ON YOUR SIDE WITHOUT A SNORKEL IF YOU CHOOSE
