WARMUP: 400 (or 10 minutes) on your own
WARMUP SET: 200
4 X 50 (each 50 = 12.5 yards fly + 37.5 yards free)
Before each 50, do 6 “jumps” of vertical butterfly.
MAIN SET: 1750
Swim 7 rounds of the following:
4 X 25 “butterfly”
3 X 50 freestyle pull or swim
Each round calls for a different drill on the “butterfly” 25s and a different focus point on the freestyle 50s, as follows:
Fly 25s: Single-Arm Butterfly: 1 Left / 1 Right
Free: Hide your head
Fly 25s: 1 Left Arm / 1 Right Arm / 2 Whole-Strokes Butterfly
Free: Keep one goggle in water during the breath
Fly 25s: 2 Left Arm / 2 Right Arm / 2 Whole-Strokes Butterfly
Free: Keep the hips high in the water
Fly 25s: Maintain one alignment for head and neck; switch to free if stroke falls apart
Free: Look for the tiles and bring head back to centered, neutral alignment after each breath
Fly 25s: Alternate 1 stroke Butterfly and 1 stroke Breaststroke
Free: Count total strokes for the 50s. Hold stroke count and descend time 103.
Fly 25s: Alternate 2 strokes Butterfly and 1 stroke Breaststroke
Free: Count total strokes for the 50. Make it one stroke less than in Round 5.
Fly 25s: Swim whole-stroke fly, but if stroke starts to fall apart, switch to freestyle.
Free: Count total strokes for the 50. Hold stroke count and descend time 103.
WARM DOWN: 100-200