Category: Beginner
Workout Goal: Improve endurance and begin developing butterfly technique
Total Distance: 1,000 yards
4 × 50 yards easy freestyle
Swim at a relaxed, steady pace.
Focus on smooth breathing, a relaxed kick, and controlled strokes.
Rest 20–30 seconds between each 50-yard repeat.
4 × 25 yards backstroke
Keep your head relaxed and still and maintain a long, balanced body position.
Rest 20–30 seconds between each 25-yard repeat.
4 × 25 yards breaststroke
Pull and breathe, recover your arms forward, then kick into a streamlined glide.
Swim slowly and focus on smooth timing.
Rest 20–30 seconds between each 25-yard repeat.
4 × 25 yards dolphin kick on your back
Keep your legs together and let the movement flow from your torso through your hips and legs.
Keep the kick smooth and controlled rather than bending excessively at the knees.
Keep your arms at your sides, or move them into a streamline if that feels comfortable.
Rest about 30 seconds between each 25-yard repeat, or longer if needed.
If you already know butterfly, you may swim easy butterfly for part or all of one or more of these 25s. Stop or switch back to the kick drill if your stroke begins to fall apart.
4 × 100 yards mixed strokes
Swim 25 yards butterfly or dolphin-kick practice, 25 yards backstroke, 25 yards breaststroke, and 25 yards freestyle.
Touch the wall and get into position before beginning each new stroke. Competition-style transition turns are not required.
Keep the entire 100 relaxed and controlled. Concentrate on technique rather than speed.
Rest 30–45 seconds between each 100-yard repeat, or longer if needed.
4 × 25 yards easy choice
Choose whichever stroke feels most comfortable and swim slowly.
This workout builds on the backstroke and breaststroke practiced in the previous workouts while introducing the basic movement used in butterfly.
Butterfly is more demanding than the other strokes, so the goal is not to force yourself through a full length with poor technique. Dolphin-kick practice is part of learning the stroke and can be used in place of full butterfly whenever needed.
If you already swim butterfly, practice it in short sections while your technique remains controlled. If the stroke starts to break down, return to dolphin kick or easy freestyle.