Swim Set of the Week - Focus on Butterfly



Swimming butterfly strengthens your core and focus's on catch and pull which means it could be very beneficial for swimming freestyle overall!  And it burns more calories...

Here is a good not too hard butterfly workout consisting of swims, drills, pulls and kicks.

	3400m	2100m
Warm-up:Choice Swim,Kick,Pull,Swim	4x150	4x100
Freestyle Swim	8x125 rest 20s	8x75 rest 20s
Butterfly Swim Kick (no board) front,back,sides Swim one-arm Kick (board) double kick* Swim	4x50 (rest =swim) 100 200 100 8x25 on :45	2x50 (rest =swim) 100 2x100 100 4x25 on :60
IM Swim,Kick,Pull,Drill	4x200	4x100
Swim-down Swim Breaststroke, count strokes	200	100