Explosive Butterfly Speed: Complete Sprint Workout

Welcome to episode five of my swim with me series. We're out catching a sunset swim. It's choppy out here today but it's beautiful. Look at that. The water is warm. We're floating around having a great time. I'm waiting for the sky to turn pink. Good morning. It's Sunday morning a little after 7 a.m 7 19 to be exact. We're on our way to the pool. We're gonna get a good butterfly focused workout in today. I took my need for speed one of the workouts and I shortened it up a bit and I made it butterfly focused. So swapping out the kicks for some butterfly kicks, swapping out the drills for some butterfly drills, and then the swims we're gonna do some butterfly sprints. My goal is to get under a minute in the next couple of months. I don't have an exact date but we're we're working towards it. So on the sprints just trying to hit my my goal splits and we're gonna keep that consistent. Keep the effort rolling and we're excited to get it going. Last night I finished up a new training program which is now live on my website. It's called swim your first mile and it takes you over the course of six weeks from a 500 yard starting point to swimming your first mile non-stop. It's been in the works for a while so I'm really excited to get it up and live and ready for you. So if that's something that you're working on where you want to swim a mile non-stop but it just feels a little bit overwhelming, all you need is the right program with the right progression to make it work and make it happen. The program link is in the description below. So if that's a goal you have or that's something you had in the back of your mind and you're ready to give it a go, go ahead and check it out. And with that I'll see you guys at the pool and we're gonna get this butterfly speed work in. Let's get it. Warm up as usual 200 free then we go straight into the kick set of 450s kick, odds free, level three steady, evens fly, sprint, and then we'll keep it going from there. Now on to the kicks of week one workout three of my Need for Speed program and we're making it butterfly. So 450s kick, the odds are free, level three, evens fly, evens fly, level five, sprint. Getting everything warmed up in sprint, getting it ready for that main set 25s sprint fly. Let's get it going. I would have liked to have been under 40 but I felt myself dying out there at the end, dying out there towards the end. But hopefully you can see it in the footage, chest goes down, hips pop up, drives the momentum, and from there your legs follow through the movement. But it starts here, chest go down, hips pop up, vice versa, boom boom boom boom, and then the power explodes back out. Now we have the turn set. So 425s open turns, level five sprint. Here I'm just starting at the middle of the pool, coming in, practicing a great fly turn, and coming back out. The minute my hands touch the wall my abs and core engage and I drag my knees into my chest to clamp them, pivot, and explode back off the wall. 425s. I might need an easy cool down in between because it's getting pretty hard. at a level four. So this is just below a sprint and the reason I took it down is because I want you to focus on your timing and your rhythm rather than sprint tempo here. Timing, rhythm, power per pull here, and then we get it warmed up and ready to go before we go into our main set prep which is where we're going to be sprinting to the middle We have main set prep. This is where we warm up the sprint tempo. So this is where now we bring the arm speed into play. 425 sprint butterfly to the middle of the pool and then easy reset free into the wall. Focusing on powerful fast tempo sprint breakouts here. Getting it ready to go for main set. Now it's time to sprint. We've made it to the main set. 1225 odd sprint fly evens reset free. Here since I'm trying to get under a minute in my 100 I need to be under 15 to be around 13-14 on these 25s. The problem is I can't really see the clock from down there so I can't tell when I'm starting so I'm kind of guesstimating but I can go with the feel. I typically am pretty good about feeling what time I'm going so I'll know if I'm hitting a pace based off of how my stroke feels. So 1225 odd sprint fly evens reset free. I think that one was definitely a 13 or a 14. That felt really good, really strong, powerful. Now we have five more sprints and I just want to hold it there. I want to hold the tempo. I want to hold how that feels towards the end. That's going to get a little tougher but I just want to hold it together. Hold it all together. That's the name of the game. Hold it together. Done. Those felt really good. I got tired towards the end and I don't know if you can notice but I noticed my tempo fall apart a little bit. Okay so it was like just a little off of where it needed to be. I wouldn't be surprised if I watched the footage back and it was popping into that 15 second range. So I think all in all I'm happy with it right where I would expect that I should be today for some 25 sprints. I need to figure out how I can get clock visibility on both ends but all in all that was good. Last set now for 100s fast breed. I'm going to be in that strong to fast range so that level four to five range here which means I'll probably I'm going to try and hover around 105 to 107 somewhere in that ballpark. I have the clock now which is good. I'm going to go on a 140 try and get back to just hover. That was a 105. I'm feeling it. I'm losing my power for full so just hold on to me. Hold on to me. I'm beat. My stroke got short but I held on to the goal piece which is the I've had them in the 104 to 106 range which was a little bit better. I said 105 to 107 at the beginning so that's good. That last endurance set when I programmed that at the end of the workout that's because you're already tired. You've sprinted through. You've sprinted through the rest of the workouts. Your muscles are exhausted. Your body's exhausted. You have to push that last endurance set because that is what's going to help you keep the back half of your race together. This is the part that matters here, right? The speed, the speed work, the tempo, the power at the beginning. That's important. You'll get that. That's the easiest part to master but this is the hard part when you have to hold it together. Hold your technique together as you're tired. That's what you got to work on. I'm cooling down and thanks for swimming with me today. It was a fun swim. I'll catch you in the next one. Thanks for tuning in. Happy training and I'll catch you in the next one.