Butterfly Rhythm Set with Single Arm Progression
A 3600 m advanced session that moves from three right, three left, three full butterfly strokes down to one of each, then adds fly 25s.
- Duration
- 1 h 31 minestimated
- Distance
- 3,600 m
- Effort
- 87
- Level
- Advanced
- 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 | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Dolphin kick on your back, streamline | 50 m | 60-78% CSS pace |
| 4.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Fly drill, 3 right, 3 left, 3 full | 50 m | 70-88% CSS pace |
| 5.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Fly drill, 2 right, 2 left, 2 full | 50 m | 70-88% CSS pace |
| 6.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 7.1 | IntervalTempo Fly drill, 1 right, 1 left, 1 full | 50 m | 75-90% CSS pace |
| 7.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 8.1 | IntervalThreshold Butterfly, strong and clean | 25 m | 85-100% CSS pace |
| 8.2 | Rest | 30 s | |
| 6 ×Repeat these steps | |||
| 9.1 | IntervalEndurance Freestyle, steady | 200 m | 85-92% CSS pace |
| 9.2 | Rest | 20 s | |
| 10 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
This butterfly set uses a single arm progression to connect the kick, the body wave and the arm stroke. In the first round of 50s you take three strokes with the right arm, three with the left and three with both, and repeat that pattern to the wall. Then the count drops to two of each and finally to one of each, which raises the tempo and makes it hard to hide a weak kick or a late breath.
The 25s of full butterfly that follow are swum strong but controlled, with enough rest to keep the stroke clean. The session ends with six aerobic 200s of freestyle that add volume and loosen the shoulders.
It fits experienced swimmers who already swim 50 m butterfly with good form. If the full stroke falls apart, swap some 25s for single arm fly. Fins are fine for the drill rounds.
Tips
- Drive the chest forward on each single arm stroke instead of lifting the head.
- Keep the arm that is not working long in front during single arm strokes.
- Breathe every second stroke on the full stroke 25s if you can keep the hips up.
Good forPoolMasters swimming
Season phaseBaseBuild