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.
A
Underwater Dolphin Kick
4 x 25 @ 0:15
B
Underwater Dolphin Kick
4 x 25 @ 0:15
C
Underwater Dolphin Kick
4 x 25 @ 0:15
D1
Glute Bridges
3 x 15
D2
Downward Dog
3 x 20
D3
Reverse Crunch
3 x 15
A
Butterfly Timing Drills
10 x 25 @ 0:10
B
Butterfly Timing Drills
4 x 50 @ 0:15
C1
Band Squat Row
3 x 20
C2
Dryland Cord Butterfly
3 x 1:00
C3
Kettlebell Swing
3 x 10
A
Vertical Dolphin Kicking
4 x 0:30 @ 0:30
B
Vertical Dolphin Kicking
4 x 0:30 @ 0:30
C
Vertical Dolphin Kicking
4 x 0:10 @ 0:20
D1
straight leg glute bridge
3 x 15
D2
Loaded Beast
3 x 20
D3
Deadbug Pullover
3 x 15
A
Dolphin Up Kick + Foot Snap
4 x 50 @ 0:15
B
Dolphin Up Kick + Foot Snap
8 x 25 @ 0:10
C1
Foam Roll - Calves
3 x 1:00
C2
Foam Roll - Hamstring
3 x 1:00
C3
Foam Roll Quads
3 x 1:00
A
Fish Kick
6 x 25 @ 0:15
B
Underwater Dolphin Kick
6 x 25 @ 0:30
C1
TRX Glute Bridge Leg Curl
3 x 15
C2
TRX Rollout
C3
Half Kneeling Viking Press
3 x 10
A
Stone Skipper
8 x 25 @ 0:15
B
2 Breast/2 Fly Drill
8 x 25 @ 0:15
C1
Crocodile Breathing
3 x 10
C2
Foam Roll Tspine
3 x 1:00
C3
Foam Roll Lats
3 x 1:00
A
Butterfly Goggle Drill
6 x 50 @ 0:30
B
Butterfly Breathing Variations
6 x 50 @ 0:30
C1
Streamline Hollow Hold
3 x 0:20
C2
Tall Kneeling Straight Arm Pulldown
3 x 20
C3
Kettlebell Swing
3 x 10
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, 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.