Charted USRPT Butterfly

I got the divers whiteboard out this morning, and I used it.  Let's go.

500 swimming
3x100 backstroke warm up
2x100 1 arm butterfly progression

250 kick
with fins
on back
alternating
10x25 dolphin kick
ez/40 second send off

20x25 butterfly
USRPT
100 yard pace/1:05
low 16 seconds
40 second send off
fail 6, 10, 13, 17

recovery swimming

20x15m butterfly
USRPT
no breather
5 full strokes to 15 meters
ez to wall
40 second send off
fail 6, 10

cool down swimming

2500 yards/meters
800 race pace