Butterfly Technique and Strength 2700m 12/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m FLY K on back 10R

4 x 50m (15-25m FLY K underwater/ 25m swim) 30R

4 x 50m Single arm FLY 10R

Keep fins on for the 100m drill, take them off for 50m swim

8 x 150m (100m drill/ 50m FLY) 15R

Sets 1-2 FLY K and BR arms, hips high, good body undulation.

3-4 (50m 6K 1 pull/ 50m 6K 2 pull, breathe on 2^nd)

5-6 (50m 4K 1 pull/ 50m 4K 2 pull, breathe on 2^nd)

7-8 (222)

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m half of stroke drill