{"id":226460,"date":"2016-10-26T09:00:24","date_gmt":"2016-10-26T16:00:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=226460"},"modified":"2016-10-25T11:22:02","modified_gmt":"2016-10-25T18:22:02","slug":"set-of-the-week-developing-consistent-butterfly","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-consistent-butterfly\/","title":{"rendered":"Set Of The Week: Developing Consistent Butterfly"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to <\/span><i><span style=\"font-weight: 400;\">Swimming World\u2019s <\/span><\/i><span style=\"font-weight: 400;\">Set Of The Week! This week\u2019s set is an aerobic butterfly set that mixes in drill and fin work to focus on finishing technique in butterfly races. Take a look at the set and description below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50 butterfly drill on 1:00<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#1: 3R, 3L, 1dbl<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#2: 2R, 2L, 1dbl<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#3: 1R, 1L, 1dbl<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#4: moderate fly focus on tempo, high hips, forward drive through undulation<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">:30 rest, put fins on<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s fly w\/ fins on :50<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">\u2192 Focus on high hips, strong kick, and up tempo on second 25<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">:30 seconds, take fins off<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x 150 swim fly\/free\/fly on 2:15<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">\u2192 50 fly &#8211; 50 free &#8211; 50 fly<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">100 easy freestyle<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set begins with 4 x 50 of butterfly drill in a descending <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-faster-drill-week-single-arm-butterfly-progression\/\"><span style=\"font-weight: 400;\">single arm butterfly progression<\/span><\/a><span style=\"font-weight: 400;\">. Your swimmers should be thinking about finding their forward undulation through these drills (as opposed to an \u201cup and down\u201d butterfly) while maintaining high hips. As the number of strokes on each arm decreases, their tempo should naturally increase, setting them up for the fourth 50 of moderate butterfly to set their stroke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the drill sequence swimmers will put on fins and go through 4 x 50\u2019s butterfly. The focus on these should be to drive the stroke forward with the legs, using the fins to accentuate the power coming from the hips and the legs. You\u2019ll also want your swimmers to focus on increasing their tempo slightly on the second 25, mimicking what they would be doing at the end of a race. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The final part of the round is 3 x 150\u2019s as 50 fly\/50 free\/50 fly. These should be high intensity aerobic work, but again the focus should be on having technically strong butterfly that allows your swimmers to maintain their stroke integrity through each 150. Stroke tempo should increase on each final 50 with stroke being driven by forward undulation and a powerful, consistent kick. Following the 3 x 150\u2019s have your athletes take a 100 easy before repeating the round.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this set may look intimidating to some athletes, it should be noted that it is designed to teach them how to maintain their stroke integrity. There is no more than a 50 of butterfly in a row anywhere throughout the set, and with the drill work, fin work, and time spent setting up their strokes yur athletes should find this to be a challenging but manageable butterfly set. Happy swimming!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">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.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is an aerobic butterfly set that mixes in drill and fin work to focus on finishing technique in butterfly<\/p>\n","protected":false},"author":58,"featured_media":145067,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56101],"tags":[29993,55233,59170,59171,56186,59172,59169,28040,142],"class_list":["post-226460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-butterfly","tag-drill","tag-high-hips","tag-high-tempo","tag-set-of-the-week","tag-single-arm-progression","tag-stroke-improvement","tag-swim-technique","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Set Of The Week: Developing Consistent Butterfly<\/title>\r\n<meta name=\"description\" content=\"Welcome to\u00a0Swimming World\u2019s\u00a0Set Of The Week! 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