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Workoutlots of fly in this one
Ability Level:Aquatic Fitness
Type:Butterfly
Course:SC Yards
Duration:120 + Minutes
Distance:7000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:e-mail me and tell me what you think?

Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
2 x 50s build
you have 10:00 before the first set starts
Pre-Set 12 x 50s
1 free/1 fly
:45
Main Set 10 x 300s
4-IM
2-free
2-fly
2-fly w/fins
:30 rest
Drill Set 20 x 50s
3 kick fly
w/fins
:50
Other kick/swim combo
24 x 25s
down-fly underwater kick
back-fly swim
:40
Pull Set 10 x 100s
pull free
1:20
Warm-Down 300 EZ none

Total = 7000 SC Yards
10000001081

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.