Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a butterfly set that is heavy on the legs and works on building fast kicking underwater into an everyday habit.
The set alternates between sets of 8 x 50’s with an underwater kick emphasis and then aerobic or pace butterfly. The first two rounds of 8 x 50’s are all kick, with the underwaters fast, while the last round switches to full swim where swimmers will kick out to a fast breakout with 2 fast stroke cycles (rest of the way is easy). Each round of swimming changes slightly each time, but you can adjust the pacing to the needs of your group. However you adjust, the goal should be to get in quality fly swimming at a high intensity, applying the strong underwaters and breakouts from the first few sections of the set.
Take a look at the set below:
8 x 50 drill/kick fast to 15 mtr on :50
4 x (100 smooth fly/free by 25 on 1:20 + 50 fly fast on :50)
8 x 50 kick fast to 15 mtr off both walls on :50
3 x (100 smooth fly/free by 50 on 1:20 + 25 sprint fly on :30)
8 x 50 fast breakout with 2 cycles off each wall on :50
2 x (75 fly fast on 1:00 + 25 easy free on :30)
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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.