--- Find A Workout ---

Workoutmostly fly and free
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:3,500
AuthorCoach Kim
Submitted By:Coach Katie
Email: butterflywahine@hotmail.com
Club:MDSC
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 alternate 50 free/50 choice slow and easy at your own pace.
Drill Set fly or free:
4 x 50 6 kicks, 1 pull,
4 x 50 3 kicks, 1 pull
int: 1:00. if this is too hard, you could do it on 1:10, or use fins.
Pre-Set fly or free:
4 x 50 build,
4 x 50 sprint
int: 1:00
Main Set 8 x 200:
# 1 and 2: 50 fly/50 free ( repeat)
# 3 and 4: 50 back/50 free (repeat)
#5 and 6: 50 breast/50 free, repeat
# 7 and 8: 200 freestyle
20-30 seconds rest
Kick Set 5 x 100:
50 easy/50 hard
choice
int. 2:40
Warm-Down 200 choice

Total = 3,500 SC Yards
10000000541

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