Though butterfly is less commonly used in daily swimming, it effectively enhances body coordination, core strength, and stroke efficiency. This week’s “Weekly Training Plan (WOW)” combines fundamental technique drills with progressive speed training. It helps you maintain propulsion while precisely refining stroke details, achieving the dual training goal of “speed and form.”
I. Warm-up Phase: Activate Muscles, Establish Movement Patterns
Core Objective: Awaken full-body muscles, familiarize with fluid stroke mechanics, prevent injury
1. Basic Warm-up Swim: 1×200m (4-minute limit)
Stroke: Freestyle or chosen stroke
2. Key Points: Focus on “fluidity,” minimize splashing and arm crossovers, maintain body stability; advanced swimmers may increase to 400m (first 200m freestyle, second 200m chosen stroke).
3. Zipper Pull Drill: 6×50m freestyle (1-minute limit per lap)
Core Action: Slide thumb from hip along ribs to deep underarm, keeping elbows elevated throughout; after stroke completion, relax forearm, wrist, and fingers, re-enter water in “11-shaped posture” (arms straight and close together).
4. Key Reminder: Keep fingers naturally spread (not pinched together), utilize maximum surface area for stroke, avoid muscle tension.
II. Main Training Sets: Graded Progression to Strengthen Core Competence
Adaptation Recommendations: Beginner 1-2 sets, Intermediate 3 sets, Advanced 4 sets; 2-minute rest between sets
1. Basic Kick Training: Activate Hip Power
4 sets × 75m kicks (1 min 40 sec per set)
– Beginner Adjustment: Those with insufficient kicking strength may start with “4 sets × 50m” or “1 set × 25m + 1 set × 50m” and gradually progress.
– Key Points: Generate power from the hips (not just the knees), mimicking the sensation of kicking a ball; keep toes pointed, kick rapidly to create sustained propulsion.
2. Interval Speed Training: Enhance Rhythm Control
2 sets × (4 × 25m freestyle), 30-second rest between sets
– First set: 12.5m fast swim + 12.5m relaxed swim
– Second set: 12.5m relaxed swim + 12.5m fast swim
– Advanced Option: Reduce rest intervals and add 1 round of the same pattern. Stroke choice optional.
3. Sprint-Endurance Combination
1. 1×50m freestyle (1-minute time limit): Full-effort sprint
2. 3×100m freestyle (2-minute time limit per set)
Set 1: 50m fast swim + 50m easy swim
3. Set 2: 25m easy swim + 50m fast swim + 25m easy swim
4. Set 3: 50m easy swim + 50m fast swim
5. Advanced Adjustment: Add one round of backstroke, alternating with freestyle.
6. 1×100m Freestyle (after 30-second rest): Full-out sprint
7. 1×50m easy swim (1-minute time limit): Refine breathing and rhythm
4. Butterfly Core Specialization: Breakthrough in Butterfly Leg Technique
1. 4 sets × 25 butterfly kicks (with kickboard, 40-second time limit per set)
Essential Movement: Dolphin kick with legs together, executing a continuous roll through chest, hips, and feet; Core Principle—Actively lift hips out of the water, generating propulsion through hip rotation rather than mere leg swing.
2. 4 sets × 25 butterfly kicks (with breathing, no board, 30-second time limit per set)
Starting Position: Prone, head and eyes down, arms extended over ears in an “11” shape
3. Breathing Rhythm: Keep head down during kicks 1-3. Begin lifting head to breathe on kick 4. Return head to starting position after kick 4 completes.
4. 4 sets × 25 butterfly leg kicks (30-second time limit per set)
Movement Integration: Maintain the kicking rhythm described above. On kick 4 (breathing phase), incorporate arm sweep motion (synchronized with breathing) to form a continuous “kick-sweep-breathe” pattern.
5. 2 sets × 25 butterfly kicks (30-second time limit per set): Reinforce movement patterns while maintaining fluidity.
III. Recovery Phase: Technique Consolidation & Physical Restoration
Core Objective: Strengthen technical details through low-intensity drills while alleviating muscle tension
1. Figure-8 Arm Pull Drill: 2 × 25m (40-second rest between sets)
Execution: Use a kickboard or light kick, keep head above water, and perform “figure-eight” strokes with arms moving left/right or front/back. Avoid breaststroke-like strokes or bouncing movements.
2. Advanced Adjustment: Increase to 4×25m or 3×50m, focusing on achieving an early vertical angle of the forearm to the water surface during the pull phase.
3. Long-Distance Technique Swim: 1×300m
