Pool / Session / Intermediate

Butterfly builder

Builds butterfly from drills to full stroke in short pieces, so the stroke stays long and relaxed.

Duration

≈ 40 min, ≈ 1,200 m

The session

1. Warm up: 300 m easy freestyle and backstroke.
2. 6 × 25 m body dolphin, 20 s rest.
3. 8 × 25 m single-arm butterfly (right, left, both), 20 s rest.
4. 6 × 50 m: 25 m butterfly, 25 m easy freestyle, 30 s rest.
5. Cool down: 200 m easy.

Tips

• When the butterfly falls apart, switch to single-arm for the rest of the length.

Good for

• Butterfly

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