Set of the Week
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Swimming Set of the Week - March 3, 2009

Posted by Barbara Hummel on Mar 03, 2009 07:07AM (4,725 views)

 Here's a simple butterfly set that mixes drilling and swimming.  It lets you develop your fly technique without getting exhausted.  It's a good set for the end of warmup and before the main set.    Multiple rounds make it a bit tougher.   

8 X 25 with fins on :30 sendoff
#1:  Fly/Breast Combo (alternate one stroke fly/one stroke breast)
#2:  Start with one cycle of 2L/2R fly, then switch to whole-stroke fly to finish the length
#3:  Karla Drill (alternate one stroke left-arm fly/one stroke right-arm fly/2 strokes breast without a breath)
#4:  2L/2R fly, switch to whole-stroke fly
#5:  3 strokes fly, then switch to freestyle
#6:  2L/2R fly, switch to whole-stroke fly
#7:  Dolphin kick on your back with arms straight up in the air
#8:  Dolphin kick on your back


Tags dolphin kick, Drills, butterfly, fins


Responses

Responded Mar 03, 2009 02:30PM

Any particular reason for the Fly/Breast combo? I like the feel of the rythmn of it. Would that be breast kick as well as the pull or could you consider fly legs with the Breast pull?
Responded Mar 03, 2009 03:14PM

Thanks!! I really like this set!...though No 7 can be hard for me sometimes (arms streched out in the air....)...but as it is "only" a 25 m in this set, I'm very happy with it!

I would like to have only 1 question: @ No 3: I should take breath on the second arm stroke of fly during each cycle, right? (as if it was normal whole-stroke fly with breathing on every second stroke)

Sorry for asking, I might be a bit under educated (I have to admit, I didn't even know that it is a "Karla Drill").

Thanks again!

ONLY FOR GW: I think Barbara though of fly kick with breast pull....so you do not fall out of your kicking rithm......or at least I hope it is.....we usually do fly kick with breast pull during breast drills and it is very good :-)
Responded Mar 03, 2009 03:38PM

You can go either way on the fly/breast combo. I usually do this set with fins, so I use dolphin kick.

Zsofia, you might try taking a breath on both of the single-arm fly strokes. I think this keeps you more balanced, side to side, than breathing just after the second single-arm stroke. If you want to push the breath-control aspect, you could make it 3 strokes of breaststroke without a breath... rather than two strokes without a breath.

Responded Mar 06, 2009 10:53AM

Thanks Barbara! I'm going to try it both ways!

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