Workout of the Week: Working on Fly

We know that one of the least swum strokes is fly. However, there is a lot to be gained by working on this stroke. In this week’s Workout of the Week (WOW), we are going incorporate a few drills and some speed to keep the focus on form and technique while staying FAST.

Reminder: workouts are smart in that they will automatically adjust the send-off times based on your pace. All need to do is select the workout, tap the ellipsis in the upper right hand corner, choose workout Settings and then enable “Auto Adjust Pace”. Here’s a quick video showing how to do this.


Apple Watch users: Don’t forget to enable “Guided Workouts” under Labs (found in Settings). This new feature will walk you through the workout – interval by interval – so you don’t have to memorize or print out this workout!

Samsung Users: We are excited to announce that we will be releasing “Guided Workouts” later this week as beta. Stay tuned!

WearOS Users: You’re next!!


Click on the below button on your mobile device to view this workout in the app.


  • Warmup 
    • 1 x 200 Swim @ 4:00
      Swim Free or Choice of Stroke, the goal here is to warm the body and muscles up, focus on staying long and smooth and swimming “pretty” with not a lot of splashes or crossover. More Advanced Swimmers feel free to add a 200. first 200 is free, second is choice6 x 50 Free @ 1:00
      This is all drill and the drill is Zipper. Drag your thumb from hips, across the ribs, all the way to the deepest part of the armpit. Keep the elbows nice and high and after the “Zipper” is done keep forearm and wrist and fingers nice and relaxed entering the water in “position 11”. Remember not to squeeze fingers together, the goal is to move water with the biggest surface area and stay relaxed and not tense.
  • Main Set – Beginners 1-2 rounds, intermediate 3 rounds, Advanced 4 rounds
    • 4 x 75 Kick @ 1:40
      If you are not a strong kicker try 4 x 50 kick or even 1 x 25 kick, 1 x 50 kick, and work up to a full 75 kick! remember to kick from the hips not just the knees! Think how you would kick a ball. keep the toes pointed and remember fast kick = white water kicks.
    • 2 x { 4 x 25 Free @ :30
      1st round is 12.5 FAST 12.5 EZ. 2nd round is 12.5 EZ, 12.5 FAST. Advanced swimmers try making these on a faster interval with less rest and try another round of 2 x 4 x 25s with a choice stroke
    • 1 x 50 Free @ 1:00
    • 3 x 100 Free @ 2:00
      1st 100: 50 Fast, 50 EZ. 2nd 100: 25 EZ 50 FAST 25 EZ 3rd 100: 50 EZ 50 FAST. Advanced swimmers add a second round of Backstroke.
    • 1 x 100 Free @ :30 REST
    • 1 x 50 EZ @ 1:00
    • 4 x 25 Butterfly Kick on kick board @ :40
      Dolphin kick = Butterfly Kick. keep legs together roll chest, hips, feet. remember to kick “BUTTer fly” not “er fly” What’s the difference? Butterfly kick has the “butt” or hips break the surface, so lets roll those hips
    • 4 x 25 Butterfly Kick w/ Breath no board @ :30
      Kick on stomach with head and eyes down, arms over the ears in position 11. Kick slowly and smoothly. Kick 1, Kick 2, Kick 3, Breath at the start of Kick 4. By the end of kick 4 head and eyes back down.4 x 25 Butterfly Drill @ :30
      Kick on stomach with head and eyes down, arms over the ears in position 11. Kick slowly and smoothly. Kick 1, Kick 2, Kick 3, Breath at the start of Kick 4. Breath/start kick-pull-swing.  By the end of kick 4 head and eyes back down. This drill is basically adding an arm swing with a breathe on kick 4.2 x 25 Butterfly @ :30
  • Cool Down – Use this set to both cool down and focus on good technique. Pick one thing on each interval to work such as good head position, early vertical forearm, good rotation, breathing without lifting the head, etc.
    • 2 x 25 Scull @ :40
      Pull buoy or light kick, head out of the water, pushing water side to side or out and in making a crazy 8 motion. remember not to do a breaststroke pull or bounce. Advanced Swimmers add 4 more 25s or make these 3 x 50s!*/
    • 1 x 300 Free
      Nice and easy every 3rd lap do the Zipper drill from warmup and breath every 5. Advanced swimmers breathe 7 or 9th stroke on 3rd laps

This WOW is provided to you by:

Shelbi Oskolkoff-Campbell
Head Coach / Aquatics Director
Los Gatos Swim and Racquet Club

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