Faster 100 Fly in 14 Days!

Train Daly

Swimming

Coaches

Abbie Fish and Dan Daly

Your fastest butterfly in 14 Days! Abbie Fish and Dan Daly breakdown the butterfly stroke from the fingers tip back. Pulling the best tips from their coaching collaboration the last few years, learn the fundamentals of the stroke, and how you can swim faster by combining swim drills and dryland exercises. Swim your fastest butterfly in just 14 short workouts you can add to your existing training plan.

$30

Get Faster 100 Fly in 14 Days!

Butterfly Pool Drills and Instruction

From beginner to elite, your greatest opportunity to get faster is by focusing on your technique. Learn the principles of the butterfly stroke, from ideal streamline to a propulsive pull.

Dryland Mobility, Strength, and Power

The smartest swimmers, know that not not all technique can be addressed just in the water. Abbie and Dan connect the dots between your stroke and your strength, with their best mobility, stability, and strength exercises for butterfliers.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Enhance your current routine with our daily pool and dryland drills.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

bodyweight // foam roller // dryland cords // dumbbell, kettlebe

Recommended

Pull Up Bar // Suspension Trainer (TRX)

Sample Week

Week 1 of 2-week program

Sunday

Week 1 Day 1 - Dolphin Kick

Underwater Dolphin Kick

4 x 25 @ 0:15

Underwater Dolphin Kick

4 x 25 @ 0:15

Underwater Dolphin Kick

4 x 25 @ 0:15

Glute Bridges

3 x 15

Downward Dog

3 x 20

Reverse Crunch

3 x 15

Monday

Week 1 Day 2 - Timing

Butterfly Timing Drills

10 x 25 @ 0:10

Butterfly Timing Drills

4 x 50 @ 0:15

Band Squat Row

3 x 20

Dryland Cord Butterfly

3 x 1:00

Kettlebell Swing

3 x 10

Tuesday

Week 1 Day 3 - Vertical Kicking

Vertical Dolphin Kicking

4 x 0:30 @ 0:30

Vertical Dolphin Kicking

4 x 0:30 @ 0:30

Vertical Dolphin Kicking

4 x 0:10 @ 0:20

straight leg glute bridge

3 x 15

Loaded Beast

3 x 20

Deadbug Pullover

3 x 15

Wednesday

Week 1 Day 4 - Kicking

Dolphin Up Kick + Foot Snap

4 x 50 @ 0:15

Dolphin Up Kick + Foot Snap

8 x 25 @ 0:10

Foam Roll - Calves

3 x 1:00

Foam Roll - Hamstring

3 x 1:00

Foam Roll Quads

3 x 1:00

Thursday

Week 1 Day 5 - Dolphin Undulation + Core

Fish Kick

6 x 25 @ 0:15

Underwater Dolphin Kick

6 x 25 @ 0:30

TRX Glute Bridge Leg Curl

3 x 15

TRX Rollout

Half Kneeling Viking Press

3 x 10

Friday

Week 1 Day 6 - Breathing Variations

Stone Skipper

8 x 25 @ 0:15

2 Breast/2 Fly Drill

8 x 25 @ 0:15

Crocodile Breathing

3 x 10

Foam Roll Tspine

3 x 1:00

Foam Roll Lats

3 x 1:00

Saturday

Week 1 Day 7 - Types of Breathing Patterns

Butterfly Goggle Drill

6 x 50 @ 0:30

Butterfly Breathing Variations

6 x 50 @ 0:30

Streamline Hollow Hold

3 x 0:20

Tall Kneeling Straight Arm Pulldown

3 x 20

Kettlebell Swing

3 x 10

Coaches

More from Train Daly

Abbie Fish

Abbie started Swim Like A. Fish in 2019 after 25 years of success in competitive swimming and 10+ years and counting of elite swim coaching. During her swimming career, Abbie tried out for the Olympics, was a 6x Olympic Trial Qualifier, SEC Finalist, NCAA Qualifier, and 2x USA Junior National Champion. On top of that, Abbie started coaching as they were in graduate school and still training.

Dan Daly

Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.