Drills for each round-

  1. Hand lead Body dolphin-Palms Down

2. Head lead body dolphin-Palms Up

3. 3 Hand lead, 1 stroke

4. 2 strokes off the wall, then freestyle to the other end-also emphasize dolphin kicks off the wall

Butterfly Drill Progression -A/B

Drills for each round-

  1. Hand lead Body dolphin-Palms Down

2. Head lead body dolphin-Palms Up

3. 3 Hand lead, 1 stroke

4. 2 strokes off the wall, then freestyle to the other end-also emphasize dolphin kicks off the wall

Warm Up /

1x

1 x 100 Choice --:--
1 x 100 Kick --:--
1 x 100 Freestyle --:--

Main Set /

4x

4 x 25 Drill --:--
2 x 50 Drill --:--
Rest 2:00

Cool Down /

1x

1 x 150 Freestyle --:--

Total Duration: 00:08:00

Total Distance: 1250

Created with Virtual Swim Coach