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Workoutsprint butterfly
Ability Level:USS ABC Level
Type:Butterfly
Course:LC Meters
Duration:90 Minutes
Distance:3,100
AuthorCoach Katie
Submitted By:Coach Katie
Email: butterflywahine@hotmail.com
Club:MDSC
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 alternate free, choice own pace
Pull Set 3 x 200:
breathing pattern: 3-5-7-3 by the 50's
20-30 seconds rest
Drill Set 400 IM drills none
Main Set BUTTERFLY!
6 x 50: 25 all-out/25 easy;
6 x 50: fly build;
4 x 100: fly, negative split;
1 x 50: fly, all-out for time;
1 x 50: one-arm fly drill
1:00
1:00
30 seconds rest
just do it
just do it
Kick Set 2 x 200:
#1: alternate 50 fly/50 free;
#2: IM
15-20 seconds rest
Warm-Down 100 drills, 100 choice

Total = 3,100 LC Meters
10000000543

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