hey there swim fans welcome to another workout of the week and today's workout is all about swimming
faster butterfly the drill we're gonna do is butterfly pull with a freestyle kick
this is a really explosive powerful drill to work on generating a faster butterfly now butterfly is
one of the fastest competitive strokes if we were to rank all the competitive strokes
in speed we're gonna start with freestyle then butterfly then backstroke then breaststroke of
course the fastest and fifth stroke is actually the underwater dolphin kick an underwater dolphin
kick is actually faster than freestyle so if you're swimming a butterfly race whether it's a 50
100 or 200 the speed that you can generate off the dive as well as the turns the underwater
dolphin kick is actually gonna be faster than any part of the swimming race now in this drill and
in this workout we're gonna focus on generating power this drill is really focused on applying
full force with a big powerful pull freestyle kick really flattening out the stroke there's
a lot of other drills that work on a little bit more rhythmic butterfly motion really feeling like
a dolphin on top of the water but in this drill it's all about power well let's talk about the
workout it's 600 yards 42 minutes to complete we start out with a warm-up which is 4 100s free then
we're going to do 850s im and we're going to do these broken 100 im so we're gonna go 25 butterfly
25 backstroke and we're going to go four rounds of that then we're going to do four 25s drill now the
drill is the butterfly pull with the freestyle kick this is again flattening out the stroke
really working on generating power you should have a lot of control and grace with your upper body
even though you're really pulling as hard as you can under the water with a controlled recovery it
should look graceful look at the best swimmers in the world like a michael phelps or katinka hosuh
or a sarah soy strum their butterfly is really clean so not making a lot of splash on top of
the water generating a lot of power underneath the water now the main set we're gonna go three rounds
and it's really working on that butterfly speed we're gonna go 350s butterfly on the 110 in a best
average we're gonna try and descend one to three each of the 50s then we'll do a 50 freestyle easy
round one is gonna be all natural no equipment we're gonna try and even split the number of
strokes we take round two we're gonna add fins we're gonna work the underwaters that fifth stroke
to really work on that underwater speed and applying that power into the stroke then on
round three we're gonna go fins and paddles we're gonna really rock out the speed maximum muscle
engagement and we're trying to see how fast we can go and hold it not only descending but hold
that speed across all 350s then the cooldown of course we're going to go 425s freestyle
silent swimming and silent swimming is where you take the strokes with as little noise as possible
so you're actually going to listen to the sound that your hand makes when it enters the water
and really focus on eliminating any noise because splashing is not fast we're trying to really clean
up the stroke and not only butterfly but also freestyle in the cooldown as well this workout
is 1 600 yards 42 minutes to complete working on that butterfly power let's go for a swim
we are on the main set 350s fly round one all-natural around two with fins round three
with fins and paddles here we go now the key to swimming fast butterfly is to keep your body as
high in the water as possible this starts with your head position your hip position
and really making sure that your hips come up out of the water at the end of every single stroke
round number one set number one i go out in a 15.2 on the first 25 of this 50 butterfly and the point
of the drill that we focused on with the power is to really focus on driving that upper body
power and agility through the water pulling almost with a straight arm recovery under the water
second 25 i split 16.9 for a 32.1 on the first 50. on the second 50 i went a little
bit faster a little bit more pop in the stroke really focused on a clean hand entry the hands
enter the water at about 11 and 1. if you look at the hands of a clock you want to enter about
11 and 1 in front of the shoulders first 25 out in a 14.2 about a second faster than
the first 50 now i was trying to descend 50s number one through three on all three rounds
as you'll see i was pretty much more of a best average on the first 350s i split a 17.2 for a
31.4 on the second 50. now on the third 50 i did try and go a little bit faster but to be honest
i was fatigued and i did not go any faster i actually went a little bit slower on the third 50.
i think because i picked up my tempo on this first 25 too much i was slipping i split a 14.5
on the first 25 and as a result as you'll see on the second half of this second 25 on the third 50
i did die a little bit and right here i feel my body going up and down my hips are getting lower
and lower in the water and i feel the burn i split a 17.5 on the second 25 for a 32.0
now with round two adding the fins definitely makes things a little bit more interesting
i can push you under waters i can feel a lot more comfortable with the stroke you can see my upper
body is a lot more relaxed on the recovery and on this first 50 of around two i split a 13.0
so definitely a pretty good amount faster than the 50s without the fins definitely have a lot more
drive but still focused on a clean hand entry over the water again the arms want to reach to 11 and 1
directly in front of the shoulders and on second 25 i split a 15.9 for a 29.0 second 50 of round
two put a little bit more pop in the underwater dolphin kicks about halfway underwater and as you
breathe really trying to keep that chin right at the surface of the water first 25 out in a 12.5
so putting the pedal to the metal push in the underwater i don't think i went about halfway here
and again trying to keep that chin level with the water so that way the hips don't sag too much you
can treat yourself a little bit with fins we go 15-2 for a 27.8 on the second 50. and then on the
third 50 putting the most pop into the underwaters still going about halfway underwater and you can
see the hips you know my top of my swimsuit my butt's just getting over the surface of the water
first 25 splitting 11.8 my fastest 25 yet a little bit more explosive on the underwater dolphin kick
just past halfway and that's the crime of fins it's a lot easier to kind of power through the
water you want to make sure you're keeping your hips high split a 14.5 on the second 25 for a 26.3
now on the third 25 we're going fins and paddles definitely get the most pop here most
power for the upper body and the lower body my distance per stroke is gonna be the best
trying to really feel the power going on 11.7 on the first 25 that's the fastest 25 yet
and then on the second 25 again trying to keep that chin low to the water hands enter
at 11 and 1 in front of the shoulders keep the hips up split a 15 i'm sorry 14.4 for a 26.2
on the first 50 of round three second 50 of round three we get a little bit faster still going about
halfway underwater on the dolphin kicks now if i were to do this set over again i would put a
little bit more focus on getting the hips higher splitting 11.9 on the first 25 because that's the
most important thing in butterfly if you want to swim fast butterfly you got to get your hips high
in the water so that your legs aren't dragging and that'll give you more endurance so second 25
is split of 14.0 for a 25.9 on the second 50. and the final 50 um definitely have the most explosive
tempo underwater still only about halfway under water most pop on the stroke really trying to
put the power together we go out in 11.1 on the first 25 do the open turn trying to squeeze in
as many dolphin picks before running out of air and then we go second 25 we split a 14.3
for a 25.4 if we take a look at my splits across all three rounds all three 50s comparing the 25s
and the 50s round one i was able to average 31.8 all natural around two i was averaging
27.7 with the fins and then with fins and paddles putting the most effort able to hold an average
of 25.8 across the 50s the most important thing with swimming butterfly is to keep your hips up
when you breathe keep your chin right at the surface of the water and after you breathe put
your head down get your hips up you want to have a really controlled recovery over the water you
want to feel like you're swimming gracefully and the goal of the drill of swimming a freestyle kick
with a butterfly pull is to focus on flattening out that stroke but at the same time you want to
keep your entire body high in the water and drive that upper body power if you enjoyed this video
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you're looking to swim faster butterfly that was my swim pro workout of the week happy swimming you