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WorkoutHard Butterfly session
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:90 Minutes
AuthorLee Mallinson
Submitted By:Richard Davies
Email: richiedav@yahoo.com
Club/Author Info: Lee Mallinson

Set Category Set Description Set Intervals
Warm-up 200 free
50 fly
150 free
100 fly
100 free
150 fly
50 free
200 fly
No set interviews. Straight warm up.
Kick Set 7 x 200m kick fly
building each 50
target time 2.35
On 3.45
Main Set 12 x 100 fly
Target time 1.06
On 2.00
Warm-Down 400m free

Total = 4000m SC Meters

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