Butterfly Pull Sets
In This Article
Set 1
(8 x through)
Odd rounds: 5 reps of setting up the stroke before each repetition
Even rounds: 10 seconds of wall pull before each repetition
Take 20 seconds rest after each repetition
- 25 power pulls with buoy
- 25 skate drill
- 25 butterfly
Purpose and Focus Points
The purpose of this set is to introduce the main positions and skills of an effective pull. Power pulls will help you learn how to push backward against the water with as much force as possible. You’ll then transition to skate drill, which adds kick timing to your stroke. Finally, you’ll transition to butterfly, which adds the over-the-water arm recovery. Throughout the set, you’ll practice setting up your stroke and wall pull to better understand how to begin your stroke and apply pressure in the right positions. Focus on using the entirety of your arms to push against the water.
Set 2
(4 x through)
Take 20 seconds rest after each repetition
Take 40 seconds rest after each round
- 50 power pulls with buoy—do 10 seconds of wall pull before, build first 25 to strong
- 25 scull
- 50 as three power pull-downs and then scull the remainder of each 25—do 10 seconds of wall pull before
- 3 x 25s butterfly—descend 1–3 to a solid effort, each round is faster
- 25 scull—recovery
Purpose and Focus Points
This set features some speed and intensity throughout the drills. You’ll build your effort on the power pulls, and the power pull-downs add an element of power while also incorporating your legs. On the butterfly repetitions, focus on pulling effectively with each stroke while working to get faster each swim and each round. Reinforce the use of your forearms to create propulsion with wall pull.
Set 3
(4 x through)
Take 20 seconds rest after each repetition
Take 40 seconds rest after each round
- 4 x 25s power pulls with buoy—take one less stroke per 25, odd rounds: alternate closed left hand and right hand by 25; even rounds: alternate OK hands drill with left hand and right hand by 25
- 4 x 25s butterfly—same stroke count for each 25
Purpose and Focus Points
This set features challenging drills.
During the power pulls, take fewer strokes each repetition. Doing so requires that you perform each pull with more skill. To further develop your pull, different hand positions have been added to the drills, alternating between closed fist and OK drill by round. By doing the hand positions with only one hand at a time, you’ll become more aware of how you’re using your hands to move water. During the butterfly swimming, perform these skills while being consistent with your stroke count.
Set 4
Take 20 seconds rest after each freestyle repetition
Take 40 seconds rest after each 100
Rest as noted for the 25s
Take 40 seconds rest after each round
- 150 straight-arm freestyle with buoy—take one less stroke each 50, swim as 25 closed fist and 25 open hand
- 100 as two power pull-downs and fast scull into the wall—repeat the same pattern each 25
- 6 x 25s butterfly—10 seconds between repetitions, maintain the same stroke count each 25
- 2 x 75s straight-arm freestyle with buoy—take one less stroke each 25, swim as 25 OK hands drill, 25 open hand
- 100 as two power pull-downs and fast scull into the wall—repeat the same pattern each 25
- 6 x 25s butterfly—20 seconds between repetitions, maintain the same stroke count each 25, go faster on these than previous 6 x 25s butterfly
- 3 x 50s straight-arm freestyle with buoy—take fewer total strokes by 50
- 100 as two power pull-downs and fast scull into the wall—repeat the same pattern each 25
- 6 x 25s butterfly—30 seconds between repetitions, maintain the same stroke count each 25, go faster on these than previous 6 x 25s butterfly
Purpose and Focus Points
This set challenges your endurance.
Each section of the set starts with straight-arm freestyle pull to help you focus on pushing hard against the water. Try to take fewer strokes as you move through the set, and you’ll be doing so with different hand positions.
On the 100s, focus on doing a powerful pull during the pull-downs, moving right into some fast sculling to further enhance your pull.
Each round concludes with butterfly swimming on relatively short intervals. Maintain the consistency of your pulling skills and keep a consistent stroke count throughout.
Set 5
(4 x through)
Take 40 seconds rest after each repetition
Take 60 seconds rest after each round
Round 1: count strokes
Round 2: take one less stroke and maintain your speed
Round 3: take two less strokes and maintain your speed
Round 4: no stroke count, fast
- 4 x 25s as three power pull-downs with closed fists and fast scull into the wall
- 25 butterfly closed fist—build to fast
- 25 butterfly—fast
Purpose and Focus Points
This set helps you practice your pulling skills at speed.
Start off with three power pull-downs with closed fists to challenge you to be effective at pushing against the water with each stroke. Then open your hands for some fast sculling to help you improve your feel for the water. You’ll then do butterfly with closed fists, which helps you build speed without using your hands, which requires a great set-up of your stroke. Each round ends with a fast butterfly swim. The different stroke count goals will challenge you to learn how to use a long, powerful stroke to create speed.
