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.

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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Enhance your current routine with our daily pool and dryland drills.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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)
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Sample Week
Week 1 of 2-week program
Sunday
Week 1 Day 1 - Dolphin Kick 

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

Monday
Week 1 Day 2 - Timing 

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

Tuesday
Week 1 Day 3 - Vertical Kicking

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

Wednesday
Week 1 Day 4 - Kicking

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

Thursday
Week 1 Day 5 - Dolphin Undulation + Core

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

Friday
Week 1 Day 6 - Breathing Variations

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

Saturday
Week 1 Day 7 - Types of Breathing Patterns

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

Coaches
coach-avatar 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.

coach-avatar 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.

Faster 100 Fly in 14 Days!