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Swimming: Butterfly

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DESCRIPTION

Swim 6 x 25m (6 x 1 length) Butterfly with 20
sec rest after every length or Tread Water for 6
x 30 sec or practice the Top Tips from the back
of the splash card or a mixture of all three choices.
Easy Effort

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OFTEN USED WITH...

Endurance

Swim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x
100mts 1 x 75mts 1 x 50mts 1 x 25mts on your
choice of stroke with 20sec rest after each
distance. Moderate / Strong Effort.

Endurance

Speed

Swim for 5min on your choice stroke.
Easy / Recovery Effort.

Speed

Endurance

Kick 100mts BR on your back, keeping the
knees below the water surface.
Easy / Recovery Effort.

Endurance

Butterfly - Top Tips

To improve your Butterfly, practice the dolphin leg kick with or without a float on your front or back, keep your feet together and start to drive the legs from your hips. Take a breath after every second leg kick to help create good timing. (If a float is selected use a small flexible float so not to place stress on the lower back).

Butterfly - Top Tips

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MORE Endurance DRILLS

Breaststroke

Swim 12 x 25m (12 x 1 length) Breaststroke with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Breaststroke

Swim 6 x 25m (6 x 1 length) Breaststroke with 20 sec rest after every length or Tread Water for 6 x 30 sec or Kick Breaststroke on your back with a float and concentrate on breathing easy. Easy Effort.

Endurance

Butterfly

Swim 5 x 25m (5 x 1 length) Butterfly with 15 sec rest after each length. The 3rd length Pull Butterfly with a pull buoy float. Single Arm Butterfly will reduce the amount of strain across the shoulders i.e. swim two strokes with your left arm and two strokes with your right arm. Easy / Moderate Effort.

Endurance

Butterfly

Swim 6 x 25m (6 x 1 length) Butterfly with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Butterfly

Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec rest after every length. Practice a Top Tip from the back of the splash card. Easy Effort.

Endurance

Butterfly

Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec rest after each length. Every 3rd length Pull Butterfly with a pull buoy float. Easy / Moderate Effort.

Endurance

Butterfly

Swim 12 x 25m (12 x 1 length) Butterfly with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Butterfly

Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec rest after every length or Tread Water for 6 x 30 sec or practice the Top Tips from the back of the splash card or a mixture of all three choices. Easy Effort

Endurance

Frontcrawl

Swim 5 x 25m (5 x 1 length) Frontcrawl with 15 sec rest after each length. The 3rd length Pull Frontcrawl with a pull buoy float or Kick Frontcrawl with a float. Easy / Moderate Effort.

Endurance

Frontcrawl

Swim 6 x 25m (6 x 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length Choice stroke swim. Strong Effort.

Endurance

Frontcrawl

Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest after each length. The 3rd length Pull Frontcrawl with a pull bouy float. (Do not use hand paddles during a warm up) Easy / Moderate Effort

Endurance

Frontcrawl

Swim 5 x 25m (5 x 1 length) Frontcrawl with 20 sec rest after every length. Practice a Top Tip from the back of the splash card. Easy Effort.

Endurance

Frontcrawl

Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec rest after each length. Every 3rd length choice stroke swim. Strong Effort

Endurance

Frontcrawl

Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after every length or practice three Top Tips from the drill topic or Tread water for 6 x 30 sec or a mixture of these three choices. Easy Effort

Endurance

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