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Butterfly Mastery
Butterfly Mastery
Butterfly Endurance

Set Topic: Build endurance and strength in butterfly stroke.

4 round

HR: High intensity

Stroke Quantity Distance Description Equipment Interval
Butterfly 4 50 Swim butterfly with fins and paddles at a strong pace. 60
Butterfly 4 50 Butterfly kick with a kickboard focusing on technique. 30
Butterfly 4 50 Butterfly pull with paddles, emphasizing strong arm pull. 45
Butterfly 4 50 Butterfly drill focusing on body undulation. 60
Butterfly Speed

Set Topic: Work on speed and technique in butterfly stroke.

4 round

HR: High intensity

Stroke Quantity Distance Description Equipment Interval
Butterfly 4 25 Sprint butterfly with fins for maximum speed. 45
Butterfly 4 25 Butterfly kick on back with fins, focusing on fast turnover. 30
Butterfly 4 25 Butterfly pull with paddles at race pace. 60
Butterfly 4 25 Butterfly drill emphasizing quick breath control. 45
Butterfly Technique

Set Topic: Focus on refining butterfly stroke technique.

4 round

HR: Moderate intensity

Stroke Quantity Distance Description Equipment Interval
Butterfly 4 25 Butterfly with fins, concentrating on high elbow catch. 60
Butterfly 4 25 Butterfly kick with a kickboard, working on body alignment. 45
Butterfly 4 25 Butterfly pull with paddles, focusing on strong finish. 60
Butterfly 4 25 Butterfly drill emphasizing rhythm and timing. 45
Butterfly Recovery

Set Topic: Active recovery set for butterfly stroke.

4 round

HR: Low intensity

Stroke Quantity Distance Description Equipment Interval
Butterfly 4 25 Easy butterfly with fins and paddles, focusing on relaxation. 90
Butterfly 4 25 Backstroke with fins for recovery and stretching. 60
Butterfly 4 25 Breaststroke kick with a kickboard to loosen up legs. 90
Butterfly 4 25 Freestyle easy swim focusing on breathing. 60