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WorkoutChallenge
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:16200
AuthorAndy Smith
Submitted By:Abby Jones
Email: N/A
Club:SLST
Club/Author Info: N/A


Set Category Set Description Set Intervals
Warm-up 1000 Free Easy (Work at own pace)
Pre-Set 2x150s (100 free 50 fly)
8x75s(50 free 25 im order by 2)
6x50s (Evens free/odds fly)
4x25s (IM order)
2x150s on 1:45
8x75s on 1:20
6x50s Evens free :35/Odds fly on :40
4x25s SPRINT
Main Set 2x250s fly
2x150s fly
4x100IMs
16x50s fly
22x25s fly
(DO THIS ALL 3 TIMES)
2x250s fly on 2:50
2x150s fly on 1:25
4x100IMs on 1:20
16x50s fly on :35
22x25s fly on :25
(TRY AND HOLD THE SAME PACE FOR ALL 3 TIMES)
(IF CANNOT MAKE IT WAIT 10 SECONDS AND TRY AGAIN;IF YOU STILL CANNOT MAKE THEM AFTER WAITING 10 SECONDS THEN MAKE THE SEND OFF 5-10 SECONDS SLOWER)
Kick Set 2x100s fly kick w/ kick board
5x50s fly kick w/board
8x25s fly kick w/ board
2x100s on 1:45
5x50s on :45
8x25s on :30


Pull Set 5x100s fly pull w/paddles and pull bouys
3x50s fly pull w/ paddles and bouys
4x25s fly pull w/ paddles and bouys
5x100s on 1:45
3x50s on :45
4x25s :25
(Try to keep good stream-lines and good flip turns)
Drill Set 3x100s drill fly (Double up)
4x50s drill fly (Double up)
8x25s drill fly/free (Evens fly/odds free)(Fly drill-double up-free drill-head touch)
3x100s on 1:25
4x50s on :40
8x25s fly drill on :25 free drill on :20
Other 16x25s fly no breathing
8x25s fly
16x25s on :30
8x25s ALL OUT SPRINT
Warm-Down 300 EZ
None (work at own pace)

Total = 16200 SC Yards
10000001071

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.