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Advanced Intermediate Swim Training
Day 052 - Butterfly drill and sprint IM set.
400 warm-up, 800 kick, 600 swim, 300 drill, 1200 swim, 100 warm-down. Total = 3400 yards/meters 
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TODAY'S WORKOUT WILL COMBINE A BUTTERFLY DRILL WITH THE CHANCE TO APPLY IT IN AN I.M. SET.
400 warm-up, mix strokes
10 x 50 kick: easy to moderate effort, rest 10 sec. between 50s
3 x 100 kick: best average you can hold, at fastest interval you can make
12 x 50 swim: easy recovery, with 10 sec. rest between 50s
Today's Drill:
Butterfly recovery delay drill
Push off the wall on your front, with a light flutter kick to keep your legs afloat, and your arms relaxed at your sides. (Your back should be flat, and your head should be kept in line with your spine throughout this drill.)
As your hips begin to sink, recover both hands to a position directly in front of your head. It is important to time this recovery carefully with your hip motion, or the recovery will be awkward. Once your hands are set in front of your head, pull one stroke butterfly, but don't recover. Return to the first part of the drill (the part in the above paragraph) for a few cycles, then do another cycle of the recovery delay drill.
This drill allows you to break down the butterfly into single cycles, and helps teach timing of the hips. During the period of one cycle of this drill, the hips start down (recovery), then lift (press in front as hands enter at the end of the recovery), then fall (during the forceful part of the stroke, when you are breathing), then rise again (at the finish of the pull, when the hands return to the sides of the body). Emphasize three equal hip movements during this drill: up-down-up. Swim 100 of this drill, then swim 4 x 50 full-stroke butterfly with as much rest as you need between them.
Two rounds of 12 x 50. #1-4 of each round are 25 drill/25 swim (your choice of drill); #5-8 of each round are your choice of stroke, swimming for form; #9-12 of each round are sprint fly, back, breast, and free. Rest 20 sec. between 50s. Make the second round of IM sprints faster than the first round.
100 warm-down
Total = 3400 yds./m
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