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The Butterfly Lane

ande
Butterfly, beautiful to watch, difficult to train. We SDK off every wall. We're most likely to smack hands with each other and those beside us. Fly's fun to sprint but no fun when the piano comes down What did you do in practice today? the breastroke lane The Middle Distance Lane The Backstroke Lane The Butterfly Lane The SDK Lane The Taper Lane The Distance Lane The IM Lane The Sprint Free Lane The Pool Deck
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  • Here's a fly set that I've used different variants of in recent weeks. If you're trying to get in 1000 fly in a workout, this is a good way to do it without allowing your technique to break down. The set by itself is only 900 fly since I get in some fly during warmup and usually some more during an aerobic IM set. :banana: 4 x 75 fly @ cruising pace on 2:00 :banana: 100 easy :banana: 6 x 50 fly cruise down, sprint back w/big amplitude on 1:20 :banana: 100 easy :banana: 12 x 25 fly w/ 12 SDK off every wall, sprint every other 25 on :40 :banana: 100 easy You can tweak the intervals, the number of reps, and the focus of each set to suit your purposes. This set lets me practice different speeds and practice changing speeds during a swim. There's enough recovery that I can complete this set even when feeling lousy, like I did this morning. :badday:
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  • Here's a fly set that I've used different variants of in recent weeks. If you're trying to get in 1000 fly in a workout, this is a good way to do it without allowing your technique to break down. The set by itself is only 900 fly since I get in some fly during warmup and usually some more during an aerobic IM set. :banana: 4 x 75 fly @ cruising pace on 2:00 :banana: 100 easy :banana: 6 x 50 fly cruise down, sprint back w/big amplitude on 1:20 :banana: 100 easy :banana: 12 x 25 fly w/ 12 SDK off every wall, sprint every other 25 on :40 :banana: 100 easy You can tweak the intervals, the number of reps, and the focus of each set to suit your purposes. This set lets me practice different speeds and practice changing speeds during a swim. There's enough recovery that I can complete this set even when feeling lousy, like I did this morning. :badday:
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