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
|
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
|
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