Mid-Week 100/50 Fly Workout By Coach Pooja Thakar


Set Details

Coach Name: Coach Pooja Thakar

Coach Position: Assistant Coach

Club/School: Eklavya Sports Academy, Ahmedabad, Gujarat, India

Workout Focus: 100/50 Butterfly endurance swim


Type of workout: Workout for two regular mid-week days for 100/50m Butterfly swim training

When/Where this Workout Would Be Used

When: Two consecutive regular mid-week days on regular training weeks

For Whom: This workout is for average or above average butterfly swimmers targeting 100/50m butterfly swim

Group: 12 years old and above

Note: Speed is as per your swimmer/swimmers.

Swim workout

Pre swim land workout: 10 minutes

  • stretching
  • hand, leg, head, neck, full body warm up/ pre swim exercises
  • push up/ jump/ burpee

Pool Workout:

Warm up workout: 1000m: 14-20 minutes

Warm up phase 1: 500m: 6-8 minutes

  • 4 x 50 free style swim at regular pace
  • 2 x 100 free style swim at regular pace
  • 2 x 50 back style swim at regular pace

Warm up phase 2: 500m: 8-12 minutes

  • 4 x 50 butterfly arm pull swim
  • 4 x 25 butterfly underwater / underwater dolphin swim
  • 4 x 25 butterfly kick only swim (kickboard) swim
  • 2 x 50 (first 25 butterfly arm pull and second 25 butterfly kick) swim

Main set workout: 3000m: 40-50 minutes

Main set 1: 1600m: 20-25 minutes

  • 4 x 50 butterfly swim at regular pace
  • 3 x 100 butterfly swim at regular pace
  • 4 x 200 butterfly swim at regular pace
  • 2 x 100 butterfly swim at high speed pace (max)
  • 2 x 50 free style swim at regular pace

Main set 2: 1400m: 20-25 minutes

  • 2 x 50 free style swim at regular pace
  • 3 x 200 butterfly swim at regular pace
  • 3 x 100 butterfly swim at high speed pace (max)
  • 2 x 50 free style swim at regular pace
  • 2 x 50 butterfly swim at regular pace
  • 4 x 50 butterfly swim at high speed pace (max)
  • 2 x 50 butterfly swim at regular pace

Cool down workout: 600m: 8-10 minutes

  • 2 x 50 free style swim at regular pace
  • 2 x 50 butterfly swim at regular pace
  • 2 x 100 butterfly swim at regular pace
  • 4 x 50 free style swim at regular pace

Post swim land workout: 10 minutes

  • stretching
  • head, neck, hand, leg whole body post swim exercises

Description:

This workout is designed to build endurance capacity for 100/50m butterfly swimmers. This workout is a part of regular training week and should be performed on two consecutive regular mid-week days. This workout works better on average or above average swimmers of age of 12 years or older. Pre and post swim land workout makes swimmers injury free. Warm up workout is having free swim, back swim style and some arm and leg drills which is helpful to warm up body for the main set. Main set consists of 50m, 100m and 200m butterfly swim to build endurance. The speed swim practice of 50m and 100m butterfly is kept in between to bring the speed in game back. Cool down workout is a small set to relax body and butterfly cool down swim is kept here to set swimmer to learn cool down in main butterfly style so the form of style can be maintain. Have 10-15 seconds of rest or deep bubble between sets as per swimmer’s requirements.

About myself:

I am Pooja Thakar, assistant coach for swimming at Eklavya sports academy in Ahmedabad, Gujarat, India. I am also a design thinker and that helps me to build different solutions to different swimmers for different swim goals.

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