--- Find A Workout ---

Workoutdistance free and fly
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:5,800
AuthorCoach Katie
Submitted By:Coach Katie
Email: butterflywahine@hotmail.com
Club:MDSC
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 400 free, 300: 100 drill fly,200 IM
own pace
Pull Set 400 free pull: 3-5-3-7 breathing pattern by the 100s.
60%-80%
none
Pre-Set 8 x 50: IM order, do two of each stroke. int: 1:00 or 10 seconds
rest.
Main Set Ladder:
50 fly average
100 free fast
150 fly average
200 free fast
150 fly average
100 free easy
50 fly sprint
1:00
2:00
rest 30 seconds
4:00
15 seconds rest
1:00
Main Set 5 x 100 free
3 x 200 negative split
4 x 400 free #1 and 3: average; #2 and 4: fast
2:00
4:00
30 seconds rest
Drill Set 200 IM drills, 200 IM think about technique, 200 fly drills 4:00 or 4:30
4:00
4:00 or 4:30
Warm-Down 200 choice

Total = 5,800 SC Yards
10000000544

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