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Workouthard JOHN's butterfly workout
Ability Level:Aquatic Fitness
Type:Butterfly
Course:SC Meters
Duration:120 + Minutes
Distance:6500
Authorjohn
Submitted By:john
Email: john
Club:john
Club/Author Info:john

Set Category Set Description Set Intervals
Warm-up 1200 200 free/100 fly
2nd 200 free is fast
3rd 100 fly is fast
none
Kick Set 25,50,75,100,100,75,50,25 fly kick with fins 30 secods pear each pool
after 100- 1:00 rest
Pre-Set 4*200's
200 free 70%
200- 50 fly/50 free with fly kick 75/80%
after free-20
after fly-30
Pull Set 4*200's free pull concentraiting on technique and turns every 3:45
Main Set 5(3*100)'s fly
100 kick with fins
100 drill
100 fast fly
every 1:45 for each 100
after 3*100-1:00 rest
Drill Set 4*100 fly drill every 2:00
Main Set 400 free,300 IM,200 best stroke,100 fly
400-65%
300-70%
200-75%
100-allout!!!
after 400-20
after 300-30
after 200-45
Warm-Down 300 EZ none

Total = 6500 SC Meters
10000000503

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