Wednesday – Butterfly 25’s

To strengthen swimmers for swimming 100m butterfly, I like to give sets that involve 4 x 25m with short rest, then a 3 minute recovery swim. Rather than try to swim the 100m straight, I find 5-10 seconds rest just helps swimmers manage the distance that bit better in terms of holding their stroke and ensuring that they push of the wall properly for each lap.

Warm Up

200m F/S

200m B/S

8 x 50m Fly kick @1.30

4 x 50m Fly drill @1.15 (2 left arm, 2 right arm, 2 both arms)


Main Set

4 rounds of the following:

  • 4 x 25m Fly @30s
  • 4 x 25m F/S Catch-up @45s



1 x 50 fly off block for time

1 x 50m B/S easy

1 x 50m F/S off block for time


Cool Down

100-200m B/S easy

About Richard Bruford (92 Articles)
Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology. With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools. Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin. In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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