{"id":322834,"date":"2018-08-01T11:00:18","date_gmt":"2018-08-01T18:00:18","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=322834"},"modified":"2018-07-31T19:46:09","modified_gmt":"2018-08-01T02:46:09","slug":"commit-swimming-set-of-the-week-dolphin-diving-into-a-butterfly-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-dolphin-diving-into-a-butterfly-set\/","title":{"rendered":"Commit Swimming Set Of The Week: Dolphin Diving Into A Butterfly Set"},"content":{"rendered":"

\"Commit_newLogo_Swimming<\/a>
\nWelcome to Swimming World\u2019s Set of the Week sponsored by <\/span>Commit Swimming.com<\/span><\/a>! This week\u2019s set is a long course butterfly set that mixes in a little bit of everything to work on maintaining a smooth and consistent butterfly:<\/span><\/p>\n

2 Rounds:<\/span><\/em><\/p>\n

200 as 50 dolphin dives\/50 fly drill\/50 dolphin dive\/50 fly smooth\/
\n<\/span>6 x 50\u2019s (odds = fly descend, even = smooth choice
\n<\/span>2 x 200 as #1 – kick fly\/sw fr by 50, #2 – swim fly\/kick fr by 50
\n<\/span>2 x 100 fly negative split
\n<\/span>100 smooth <\/span><\/em><\/p>\n

The set uses dolphin dives to kick things off to break up what can be an otherwise pretty butterfly heavy set. Frame them as an opportunity to find your swimmer\u2019s feel for the water and undulation that is inherent in butterfly and try to translate that into the full stroke butterfly they\u2019ll encounter later in the set. Happy swimming!<\/span><\/p>\n

\"commitswimming\"<\/a><\/p>\n

This set moves through 2 rounds of kicking that should be done main stroke. The first 4 x 50\u2019s are 25 drill\/25 fast kick, working on getting the legs going while using the drill as active recovery. The next 2 x 100\u2019s are negative split, with the first 50 moderate and the second 50 fast to keep working the legs. The last 8 x 25\u2019s shift to an underwater focus, with the odd 25\u2019s being all out underwater kicks to 15 meters and the even 25\u2019s just as easy kicking.<\/p>\n

This is a great set for butterfliers and backstrokers in particular, as it mixes in fast underwater kicking with fast kicking on top of the water. For breaststrokers, you can modify the 8 x 25\u2019s to multiple pull-outs, increasing the distance to entire length or making them do double pull-outs on all the 25\u2019s. Happy swimming!<\/p>\n

\"commitswimming\"<\/a><\/p>\n

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM<\/a><\/p>\n