Swim Workout: Drill, Swim, Sprint - Butterfly Variant by Chris Card

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x75	Other	(Mixed)	50 Drill / 25 Swim	70% Effort
50 Drill / 25 Swim
4x50	Kick	(Choice)		70% Effort

1000

1 X { 1x{

8x50	Drill	(Butterfly)	70% Effort

8x50	Swim	(Butterfly)	80% Effort

4x50	Sprint	(Butterfly)	90% Effort

300

1 X { 1x{

3x100	Kick	(Butterfly)	Recovery	70% Effort
Recovery

400

4 X { 4x{

1x75	Swim	(IM)	Drop least favorite stroke	100% Effort
Drop least favorite stroke
1x25	Kick	(Butterfly)	Recovery	60% Effort
Recovery

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 3500

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Drill, Swim, Sprint - Butterfly Variant

Workout Description:

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

Workout Type:

Stroke - Butterfly

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3500

Creator:

Chris Card

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