This week, we’ll moderately reduce training intensity, refocusing our core goal on improving cardiovascular fitness while maintaining attention to technical precision and movement details. The total distance for this training plan is 1,400 yards—a highly suitable intensity for beginner and intermediate swimmers. If you find the workload too heavy or light, we’ve prepared flexible adjustment options to help you find your optimal pace.
Training Adjustment Guide: Tailored for Different Levels
– New to butterfly? Go for it! Your technique might not be perfect at first, but every attempt deserves encouragement. Butterfly lets you experience water resistance and buoyancy from a whole new angle, optimizing stroke efficiency and body position. If it feels too challenging, switch to backstroke or breaststroke instead—maintaining consistency is key.
– Can’t swim 200 meters in one go? No need to push yourself! Try the “200-meter goal breakdown method”: Swim freestyle at full effort until exhaustion, then immediately switch to backstroke to complete the remaining distance. Gradually build endurance, and you’ll eventually achieve the breakthrough of swimming the entire distance in freestyle.
– Want to increase the difficulty? If you have ample stamina, repeat the main training set twice to further elevate the workout intensity.
I. Warm-up Phase: Activate Functionality, Lay the Groundwork
Aiming to “awaken muscles and adapt to water feel,” the warm-up progresses from simple to complex movements, building a solid foundation for subsequent training.
– 1×100m freestyle, rest 30 seconds
– 1×100m kick drill (may incorporate kickboard), rest 30 seconds
– 1×50m freestyle, rest 15 seconds
– 1×50m freestyle (or chosen stroke), rest 15 seconds
– 1×50m breaststroke, rest 15 seconds
– 1×50m butterfly (or other pulling exercise), rest 15 seconds
II. Main Training Set #1: “Stepwise” Endurance Training
This segment employs a “stepwise” distance design to progressively elevate endurance thresholds. Remember: If unable to complete 200m, transition to backstroke; for added challenge, repeat this set twice!
– 1×50m freestyle, rest 20 seconds
– 1×100m freestyle, rest 20 seconds
– 1×150m freestyle, rest 20 seconds
– 1×200m Freestyle (switch to backstroke when fatigued), rest 20 seconds
– 1×150m Freestyle, rest 20 seconds
– 1×100m Freestyle, rest 20 seconds
– 1×50m freestyle, rest 20 seconds
III. Cool-Down Phase: Restore Energy, Reinforce Technique
The cool-down phase is not about “going through the motions.” Especially when fatigued, focus intensely on correcting and solidifying your stroke mechanics, allowing technique to settle during recovery.
4 sets × 50m freestyle (easy pace, emphasizing proper form), 15-second rest between sets
