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WorkoutFly practice
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:90 Minutes
AuthorChris Moser
Submitted By:Chris Moser
Email: Vansdragon@aol.com
Club:Parkland Seinor High School
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1x500 Stretch it out. 10 min
Pre-Set 20x50's alternating fly and free. Concentrate on turns. 1 min
Kick Set 10x25's underwater dolphin kick with fins. No breathes! 30 sec
Main Set 8x200's I.M.
1. 25 fly, 50 back and breast, 75 free.
2. 50 fly, back, breast, free.
3. 75 fly, 50 back, 25 breast, 50 free.
4. 100 fly, 25 back and breast, 50 free.
5. 125 fly, 25 back, breast, free.
6. 150 fly, 25 back and free(no breast).
7. 175 fly, 25 free(no back or breast).
8. 200 fly(no back, breast, or free).
1-8. 3.30
Other 10x100's drill/kick/drill/swim alternating fly and free. 1.30
Pull Set 20x50's fly work on distance per stroke. 1 min
Drill Set 5x100's drill fly alternate drills. 2 min
Warm-Down 1x1000 warm-down nice and smooth. 24 min

Total = 6850 SC Yards

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