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SOTW Butterfly Extend Forward

WARMDOWN:  400

WARMUP SET: 200
Fins recommended!
8 X 25 on 15 seconds rest
Odd 25s:  Dolphin Kick on Your Back, Arms in 11; kick from sternum, not knees
Even 25s:  Single-Arm Fly (2Left/2Right); keep non-working arm and hands extended forward

MAIN SET: 250 yards/meters per round
Swim several rounds of the following.  Each round is slightly different.
Focus on 1 thing at a time (not everything at once)!

4 X 25 butterfly-related drill or kick on 15-20 seconds rest
3 X 50 freestyle pull or swim

Round 1:
Wear fins and snorkel
Fly:  Dolphin Kick on Your Stomach with Arms in 11; keep hands near surface
Free:  Focus on extending each hand and “swapping” one hand for the other out front

Round 2:
Wear fins and snorkel
Fly:  1 Left/ 1 Right/ 1 Whole-Stroke Fly; send hands forward, not down
Free:  Extend each and and swap one hand for the other out front

Round 3:
Wear fins and snorkel
Fly:  1 Left/ 1 Right/ 2 Whole-Stroke Fly; send hands forward, not down
Free:  Extend each hand and swap one hand for the other out front

Round 4:
Wear fins
Fly:  Start with 3 strokes Fly, then finish with Free; land forward, not down, with the hands
Free:  Extend each hand and swap one hand for the other out front

Round 5:
Use a pull buoy
Fly:  Start with 3 strokes Fly, then finish with Free; land forward, not down, with the hands
Free:  Count strokes and try to take one fewer stroke per length

WARMDOWN:  100 easy