Set Topic: Develop explosive strength and speed in butterfly.
1 round
HR: 140-150
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 50 | Fast butterfly with fins, emphasizing powerful kicks and strong arm pulls. | 60 |
Set Topic: Build endurance and technique in butterfly.
1 round
HR: 130-140
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 100 | Butterfly swim with fins, focusing on maintaining a steady pace and proper breathing. | 90 |
Set Topic: Work on sprinting speed and efficiency in butterfly.
1 round
HR: 150-160
| Stroke | Quantity | Distance | Description | Equipment | Interval |
|---|---|---|---|---|---|
| Butterfly | 4 | 25 | Sprint butterfly with fins, giving maximum effort on each lap. | 30 |