Week 1 · Butterfly
Start with powerful but controlled dolphin kick.
GoalSwimmers drive kick from core and hips.
Vertical dolphin set
Build short kick bursts with full recovery to hold quality.
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Week 2 · Butterfly
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GoalThis section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.
Press-and-go drill
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Week 3 · Butterfly
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GoalThis section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.
Two-beat tempo reps
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