Beginner's Butterfly Routine 🏊♀️
- Warm-up: 10 minutes of easy freestyle
- Technique Drills: 4x25m butterfly kick on back
- Main Set: 4x50m butterfly focusing on form (rest 30 seconds)
- Cool Down: 200m slow backstroke
Advanced Butterfly Challenge 💪
- Warm-up: 300m mix strokes, 50m each
- Drills: 6x25m vertical kick
- Main Set: 5x100m butterfly with descending time (rest 20 seconds)
- Kick Set: 200m butterfly kick with board
- Cool Down: 100m choice stroke