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Workoutgood for 100 fly
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:5000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:please email me with what you think about these workouts. they are designed for people who already have good strokes

Set Category Set Description Set Intervals
Warm-up 400
free/fly
fly should be done with very little effort, your stroke should be very long and loose
none
Kick Set 1000 kick
w/fins
free/choice alternating by 100s
:5 after the 200s
Main Set 15 x 75s
free/fly/free
1:05
Main Set 20 x 50s
10 free
10 fly
free :40
fly :45
Main Set 10 x 75s
fly
w/fins for the last 5
this is to keep a good stroke
the ones with fins should be done at a much faster pace then the ones with out fins
1:10
Main Set 20 x 25s
fly
:25
Warm-Down 450 EZ none

Total = 5000 SC Yards
10000000913

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.