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WorkoutTough Fly Set
Ability Level:USS ABC Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:7200
AuthorBill
Submitted By:Bill
Email: notgiven@juno.com
Club:South Eastern Michigan High School
Club/Author Info: Here is a little workout that I like to do for my Flyers in the first two weeks of the season.



Set Category Set Description Set Intervals
Warm-up 1200
(300 free / 100 IM drill)
No interval, just swim
Other 14 x 75
front scull / Drill / Swim
(Mix up strokes)
1:20
Pre-Set 10 x 50
1 easy
4 all out (swimmers choice of stroke)
1:00
Main Set 3 x 3 x 300 Fly 5:00



Kick Set 8 x 100 Mermaid Kicks
25 - under H20 fly kick
25 - Head up freestyle kick
25 - arms pointed up backstroke kick
25 - sprint backstroke kick
2:00
Other 20 x 25
Odds - Easy choice
Evens - Sprint Fly
:30
Warm-Down 250
100 free/50 double arm back/100 choice

Total = 7200 SC Yards
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