Shortfin Butterfly Training Program (In-Water Only)
월요일
Technique + Endurance
- 8x50m butterfly kick with shortfins (focus on ankle flexibility and power, 15s rest)
- 4x100m butterfly with shortfins (focus on technique, 20s rest)
화요일
Speed + Sprint
- 8x25m butterfly sprint with shortfins (max effort, 20s rest)
- 4x50m butterfly with shortfins (30s rest)
수요일
Endurance + Interval
- 6x200m butterfly with shortfins (steady pace, 30s rest)
- 4x100m freestyle with shortfins (20s rest)
목요일
Technique + Underwater
- 8x25m underwater butterfly kick with shortfins (focus on streamline and power, 20s rest)
- 4x50m butterfly with shortfins (focus on stroke efficiency, 15s rest)
금요일
Long Distance + Pace
- 800m butterfly with shortfins (steady pace, focus on consistency)
- 4x50m butterfly with shortfins (15s rest)
토요일
Starts + Turns + Sprint
- 10x25m butterfly with shortfins (focus on explosive starts and fast turns, 20s rest)
- 6x50m butterfly sprint with shortfins (max effort, 30s rest)
일요일
Recovery Swim
Easy Swim: 800m mixed strokes (freestyle, backstroke, breaststroke) with shortfins (focus on relaxation and recovery)
-Stretching in Water: Spend 10-15 minutes stretching your ankles, shoulders, and back in the pool.
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