Commit Swimming Set Of The Week: Short Rest Butterfly

Photo Courtesy: SIPA USA

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a butterfly workout that gets in a good volume of butterfly while giving plenty of opportunities to watch technique and work in quality speed work.

2 Rounds:
300 fins (rd 1 – 50 fly/50 free, rd 2 – 75 fly/25 free)
6×75 (odd=50 kick/25 fly, even=25 fly/50 kick)
200 (rd 1 – 25 fly build/75 free, rd 2 – 50 fly strong/50 free)
10×25 all out fly
100 smooth

The second round of the set adds in a little more fly on the opening 300 and middle 200, but overall each round remains similar. The 6×75’s should be on short rest (:05-:10 seconds) at a moderately high effort level, while the closing 10×25’s are all out or pace butterfly focusing on holding onto technique while fatigued. Happy swimming!

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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.

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