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Workouthard butterfly
Ability Level:Aquatic Fitness
Type:Butterfly
Course:SC Yards
Duration:90 Minutes
Distance:6000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:please email me to tell me what you think about my workouts


Set Category Set Description Set Intervals
Main Set 200 free
200 IM-drill
200 choice swim
:15 rest
Pre-Set 10 x 50s
free
:45
Main Set 20 x 50s
fly/free
free should be easy
fly should be fast
:50
Main Set 40 x 25s
fly/free
last 20 w/fins
:25
Kick Set 1000 kick
w/fins
alternating 100 fly, 100 free
none
Main Set 15 x 75s
free/fly/free for even ones
fly/free/fly for odd ones
1:10
Other 10 x 50s
all out
evens free
odds fly
for time
you should remain at the same time
1:30
Warm-Down 275 EZ none

Total = 6000 SC Yards
10000000928

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