Warmup:

#Gold #Advanced

100 Free

200 IM Drill/Swim

50 Scull (prior to 50, watch Scull Video: https://youtube.com/shorts/6dmdAKMa-RM?si=wRJ01HUFuyJGnCDz)

4x25's Free Drill (Wiffle Ball; 3-Pull, 6-Kick Switch)

4x25's Free Drill (Wiffle Ball; 2-Pull, 6-Kick Switch)

50 Scull

4x25's Free Drill (2-Pull, 6-Kick Switch)

2x25's Free Swim

75 Scull

200 Freestyle Swim Fast (from blocks)

Skill Development - Throwing the head down (before the arms hit the water) in the Butterfly Breath

[Video: https://youtu.be/s_TbblbTqHA?si=D3vsHWZKAsedkr4g (watch entire race; then focus on (1:20) of the video)

#Gold #Advanced

16x25's Drill [using the drills below to reinforce diving the head down correctly and going into a flow]

[Flow Drill (so they can feel what body motion they want to go into after diving down)

[Single Arm (breathing: 1 up/ 1 down)

[Dolphin Dives

FINS ON

Main Set:

#Gold

20x25's Butterfly (:55) w/ FINS

[Underwater Dolphin Kick at least 10 yards off each wall]

[Breathing 1 up, 1 down]

#Advanced

28x25's Butterfly (:50) w/ FINS

[Underwater Dolphin Kick at least 10 yards off each wall]

[Breathing 1 up, 1 down]

Final Set (if time is available)

#Gold

12x50's Free/Back (1:45) w/ FINS & Wiffle Balls

[Flip Turns]

[Underwater Dolphin Kick at least 10 yards off each wall]

#Advanced

12x75's Free/Back (2:10) w/ FINS & Wiffle Balls

[Underwater Dolphin Kick at least 10 yards off each wall]