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WorkoutEN1 (medley)+SP1 (Fly)..Fun Fun Fun
Ability Level:Aquatic Fitness
Type:Butterfly
Course:LC Meters
Duration:120 + Minutes
Distance:6 k
AuthorDave
Submitted By:Dave
Email: dave_dpn@hotmail.com
Club:Mingara
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up
1 x 800 on 11:00 150fr/50 im order
8 x 100 on 1:35 reverse im (sprint the free)
Pre-Set 2 x 100m medley switch on 1:40
(hold 50 strokes per 100m)
1 x 200m IM on 3:00
(hold 100 strokes or better:-30 at least for free/back & 20 for fly breast)

repeat x 4
Main Set 1 x 200 fly effort + 300 free easy
2 x 100 fly on 10 sec ri at 100m + 300 free easy
4 x 50 fly on 5 sec rest at 50m + 300 easy
Goal to descend 200 fly time whilst holding stroke count/length throughout set

All Fly done at 100%
Warm-Down 8 x 50m medley order on 50 sec for perfect technique/stroke length


Total = 6 k LC Meters
10000001095

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