»
Advanced Intermediate Swim Training
Day 025 - Butterfly drill and aerobic freestyle set.
1200 warm-up/swim, 800 kick, 300 drill, 800 swim, 300 swim, 100 warm-down. Total = 3500 yards/meters 
|
TODAY YOU WILL LEARN A NEW BUTTERFLY DRILL AND SWIM AN AEROBIC FREESTYLE SET.
3 x 400 freestyle, #1 easy warm-up, #2 moderate, #3 hard; take 30 seconds rest between 400s.
16 x 50 kick, with at least 4 butterfly kick on back (great for the abs!). Take 15 seconds rest between 50s.
Today's drill:
Two strokes butterfly/two strokes breaststroke drill
This is a simple drill, but it makes an important point: the hip motion in the breaststroke and butterfly are similar (and both important!). Push off the wall and alternate two strokes of butterfly with two strokes of breaststroke. Most important is to keep the transition between the two strokes smooth. Keep the hip motion constant while your arms and legs change strokes.
Swim 6 x 50 of this drill, with plenty of rest between 50s.
16 x 50 swim freestyle; starting from the middle of the pool, swim into the wall, sprint turns and swim the remainder easy (note: if you are swimming short course you will have two turns, long course just one). Rest 20 seconds between swims.
6 x 50, 25 two strokes fly/two strokes breast drill, 25 sprint butterfly, 25-30 seconds rest between 50s.
100 warm-down
Total: 3500 yards/meters
|
|
Shopping:
