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Workoutperfect for the 100 fly
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:6200
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:please e-mail me about what you think about my workouts

Set Category Set Description Set Intervals
Warm-up 200 free
100 fly(25 right arm,25 left arm,25 3 of each,25 swim)
100 drill free
100 fly swim
:10 between each round
Pre-Set 10 x 50s
5 free
5 fly
:45/:50
Pull Set 20 x 25s
pull fly
w/pull bouy
:30
Main Set 20 x 50s
10 free
10 fly
w/fins
fast
:45
Main Set 10 x 75s
fly/free/fly
w/fins
1:10
Main Set 40 x 25s
20 w/out fins
20 w/fins
:25/:20
Main Set 10 x 100s
1st 50 in fly
2nd 50 is free
1:30
Kick Set 4 x(50,75,100)
w/fins
2 free
2 fly
:5 rest between 50,75,100
:15 rest between each round
Warm-Down 150 EZ none

Total = 6200 SC Yards
10000000915

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