Monday, 25 November 2013

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

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