Commit Swimming Set Of The Week: Short Rest Butterfly

Photo Courtesy: SIPA USA

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Welcome to Swimming World’s Set of the Week sponsored by Commit! 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!



Commit Swimming’s Mission

Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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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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