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WorkoutHARD Butterfly
Ability Level:Aquatic Fitness
Type:Butterfly
Course:SC Yards
Duration:90 Minutes
Distance:3350
AuthorCoach Caroline
Submitted By:Elizabeth Foster
Email: evergirl@alloymail,com
Club:F.A.S.T.
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 100 free
200 choice
300 u-turn (you go under water at the flage coming into the turn then swim under water to wall then turn around underwater and push off wall then come up after clearing flags)
400 Im Drill
all easy, take time
Kick Set 8x50's Butterfly kick 1:00
Main Set 1650 Butterfly All Out For Time
Pre-Set 4x50's Sprint Butterfly ALL OUT off the blocks 3:00 between each


Warm-Down 200 easy

Total = 3350 SC Yards
10000000369

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