SwimSwam got to sit in on a practice with Carmel Swim Club in Carmel, Indiana. On this Tuesday morning workout, head coach Chris Plumb had his top group split into stroke groups of fly, back, and breast. Plumb took the fly group, which included Jr Pan Pacific champions Aaron (200 Fly) and Alex (100 Fly) Shackell.
Plumb was detail-oriented in his warm-up, throwing in a lot of different exercises to simply get the athletes’ bodies and strokes ready to swim fast butterfly. They went through drills, turn work, and dryland all with the intention of warming up their butterfly.
The main set was active rest, which included 4×100 fly fast with a 75 easy in between each swim, 6×75 fly fast with a 50 easy between each, 8×50 fly fast with a 25 easy between, and then 8×25 fast fly to finish.