This week’s set offers four ways to boost your heart rate: a) swim a bunch of butterfly, b) swim some 200 IMs, c) throw in an eggbeater kick set, add a few more 200 IMs.
This was written for SCY. Fins are recommended unless you have a capacity for technically proficient butterfly. For GoSwimTV.com subscribers, here are a couple of good videos to watch before practice:
Karlyn Pipes Applying the 6 Principles for Butterfly
Jessica Hardy Prone Eggbeater Kick
Kim Vandenberg Butterfly from Above
WARMUP: 800 on your own
BUTTERFLY SET: 500
16 X 25 on :30
Odd 25s: Start with 3 strokes Fly, then finish the length with Freestyle; add 1 stroke of Fly each length; focus on not letting the hands
pause or get stuck out front
Even 25s: Dolphin kick on your back
100 easy recovery
IM AND EGGBEATER SET: 1500
3 X 200 IM on a sendoff that gives 30-40 seconds rest; descend time 1-3
It’s OK to drill the butterfly (1 Left/1 Right/2 whole-stroke fly is a good drill)
50 easy
8 X 25 on a sendoff that gives 5-10 seconds rest
Each 25 is half a length of prone eggbeater kick and half a length of prone flutter kick
50 easy
3 X 200 IM as before; try to make your 6th 200 faster than your 3rd 200
WARMDOWN: 200
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