Uber Swimmer and Coach Eric Turner shares his "favorite" butterfly set for those of you looking to mix it up in the pool.
If you listen to the Training Bible Podcast, you probably heard Adam Zucco chatting about the ability to do some butterfly sets. Fortunately, one of my favorite sets of all time is a 200 freestyler set that involves a descent amount of butterfly. So, if you are capable of doing butterfly in the pool, here’s one of my favorite sets to torture your arms. Back in the day we did these as 200’s, but feel free to keep them to 100’s as you get going.
100 Swim, 100 Kick, 100 IM (or backstroke), 100 Pull, 100 Swim
4*75 Kick, drill, swim (NO KICKBOARD) Rest (R) :20
8*25 single arm fly R:20
Main Set: (22*100 R:30)
4*100 as 25 Fly then 75 Freestyle
4*100 as 25 Free, 25 Fly, 50 Free
8*100 as 50 Free, 25 Fly, 25 Free
4*100 as 75 Free, 25 Fly
2*100 Free AS FAST AS YOU CAN GO R:1:00
**If you need to take a minute between each miniset do so, but try not to**
300 at least of easy backstroke or breaststroke
Total: 3200 Yards