Here’s a simple butterfly set that mixes drilling and swimming. It lets you develop your fly technique without getting exhausted. It’s a good set for the end of warmup and before the main set. Multiple rounds make it a bit tougher.
8 X 25 with fins on :30 sendoff
#1: Fly/Breast Combo (alternate one stroke fly/one stroke breast)
#2: Start with one cycle of 2L/2R fly, then switch to whole-stroke fly to finish the length
#3: Karla Drill (alternate one stroke left-arm fly/one stroke right-arm fly/2 strokes breast without a breath)
#4: 2L/2R fly, switch to whole-stroke fly
#5: 3 strokes fly, then switch to freestyle
#6: 2L/2R fly, switch to whole-stroke fly
#7: Dolphin kick on your back with arms straight up in the air
#8: Dolphin kick on your back
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