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WorkoutButterfly
Ability Level:USS ABC Level
Type:Butterfly
Course:SC Yards
Duration:90 Minutes
Distance:5400y
AuthorKat
Submitted By:Kat
Email: HippieKat@alloymail.com
Club:Macon Waves
Club/Author Info:I'm 15 and have been swimming for about two years now... uh, fly is my best (and favorite) stroke, and if anyone can help me improve my 50yd. fly time (now a 33.41) to a 29.90, i would be eternally greatful.

Set Category Set Description Set Intervals
Warm-up 400 backwards IM
100 fly kick
100 fly pull
100 fly swim
none
4 * 100 fly kick (fins) 1:30
3 * 200 fly
3 * 100 fly
5 * 50 fly
4:00
1:50
:50
10 * 25 SPRINT fly
4 * 50 fly (rr, ll, bb)
:35
1:00
300 choice
another 300 choice (both different)
200 free pull
200 fly kick (fins)
100 breast w/ fly kick
:15 rest between each
5 * 25 free
5 * 25 back
5 * 25 breast
:45
3 * 200 fly
10 * 100 fly/free
2 * 100 free
5:30
1:45
1:30
4 * 25 fly sprints, no breaths :50
easy 500 choice swim/drill none


Total = 5400y SC Yards
10000000565

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