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Butterfly
Butterfly is the stroke of the week!  My favorite!!
 

 

 

 

Butterfly is a hard but beautiful stroke, this one takes time.
 
Work out:
 
Dry lands & butterfly stroke review -  10 minutes
Warm up: 
200 S, 200 K, 200 P  for 13-18yr
200 S, 100 K, 100 P  for  9-12 yr
100 S, 100K, 100 S  for 8 & unders
 
Fins on:  Dolphin Kick, in a streamline position - arms above head
13-18 yr          200
9-12                150
8 & under       100 - do this in 25's
 
Butterfly stroke - go over technique again, take your time set is not on clock.
13-18            4 x 100 - watch stroke and work with individuals
9-12              4 x 50
8& u              4 x 25
FUN DRILL of choice
 
Freestyle set:  work on stroke technique
 
13-18         3 x 200 freestyle
9-12            3 x 100 freestyle
8 & under    4 x 50 freestyle
 
Backstroke set:  work on stroke technique 
 
13-18         4 x 100 backstroke
9-12           4 x 50 backstroke
8 & under  4 x 25 backstroke
 
Fun Drill of choice
 
Butterfly - fins on
 
13-18        4 x 50   - 1st lap butterfly, 2nd lap freestyle
9-12           4 x 50    - 1st lap butterfly, 2nd lap freestyle
8 & under   2 x 25     either freestyle or butterfly
 
ANYTHING FUN YOU WANT - practice should be close to over
 
 

 

 
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