»
Advanced Intermediate Swim Training
Day 026 - Butterfly sprints and recovery set.
600 swim, 400 swim, 100 easy, 1500 swim, 200 easy, 400 swim, 200 easy. Total = 3400 yards/meters 
|
TODAY YOU WILL SWIM A SHORT, HARD BUTTERFLY SET AND A RECOVERY BACKSTROKE/FREESTYLE SET, AND THEN FINISH WITH A FEW FREESTYLE SPRINTS.
600 swim, warm-up
5 x 50 butterfly on the fastest interval you can make for five in a row.
100 swim easy freestyle
One minute rest (preparation!)
One ALL-OUT 50 butterfly
100 easy
10 x 150, 50 backstroke/50 freestyle/50 backstroke, with 20 seconds rest on #1-5 and 10 seconds rest on #6-10.
200 easy swim, with at least 100 butterfly drill (choice)
8 x 50 freestyle, sprint the first 25 of each with no breath, or as few breaths as possible. Maintain good hip roll even on these high rate sprints. Rest 30 seconds between 50s.
200 warm-down
Total: 3300 yards/meters
|
|
Shopping:
