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WorkoutFLY-O-RAMA
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:5550
AuthorPablo Morales
Submitted By:Robert Stanley
Email: stanler22@aol.com
Club:Club Wolverine
Club/Author Info:A fast flyer and excellent coach.

Set Category Set Description Set Intervals
Warm-up 800 choice none
Pre-Set Twenty 50's fly working distance per stroke. 0:40
Main Set Ten 200's alternating fly and free. 2:30
Kick Set Thirty 25's underwater dolphin kick. NO BREATHING!! 0:25
Pull Set Twenty 25's slow long strokes. 0:40
Warm-Down 500 choice none

Total = 5550 SC Yards
10000000763

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