Butterfly Foundations with Body Dolphin Drills
A 2000 m session that builds butterfly from the body dolphin up, adding the arms in single arm drill before short lengths of full stroke.
- Duration
- 54 minestimated
- Distance
- 2,000 m
- Effort
- 47
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Warm-upRecovery Easy backstroke | 200 m | 75-85% CSS pace |
| 3 | Rest | 30 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Body dolphin, arms by your sides | 25 m | 55-75% CSS pace |
| 4.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Body dolphin, arms in front | 25 m | 55-75% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Single arm fly, right arm, left arm in front | 25 m | 65-85% CSS pace |
| 6.2 | IntervalEndurance Single arm fly, left arm, right arm in front | 25 m | 65-85% CSS pace |
| 6.3 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 7.1 | IntervalTempo Butterfly, full stroke, smooth | 25 m | 75-92% CSS pace |
| 7.2 | IntervalRecovery Easy freestyle | 25 m | 75-85% CSS pace |
| 7.3 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Freestyle, steady | 100 m | 85-92% CSS pace |
| 8.2 | Rest | 20 s | |
| 9 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Butterfly starts in the chest and hips, not in the arms. A body dolphin wave that runs from the chest through the hips to the feet carries the stroke, and the arms only join in when that rhythm is in place. Swimmers who try to muscle the arms over the water without it tire within a length.
This session follows that order. You start with body dolphin, arms by your sides, and press the chest down gently to start each wave. Then the arms move out in front, then single arm butterfly with one arm working and the other extended, and finally short 25s of full stroke followed by easy freestyle. Fins make all the drills easier and are a good idea while you learn.
It fits swimmers with a solid freestyle and backstroke who want to add butterfly for medley or variety. Stop the full stroke 25s when your form breaks down.
Tips
- Keep the waves small, a big up and down movement slows you down.
- Kick twice per arm cycle, once as the hands enter and once as they push back.
- Breathe forward with the chin low, close to the water.
Good forPoolMasters swimming
Season phaseBaseAny time