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Workoutperfect for 200 fly
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:9500
AuthorJon Karson
Submitted By:Jon Karson
Email: Karsonjj@walthin.mn.com
Club:Rqswim
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 16x100 Drill fly 1:20
Pre-Set 4x250 (50 fly, 50 free, 50 fly, 50 free, 50 fly) 3:00
Main Set 6x500 Fly! Race 6:00
Warm-Down 8x50 easy (Fly, if you want) :50
Kick Set 16x25 fly kick on your back :30
Other 8x200 Fly(descend 1-4) 2:30
Warm-Down 10x50 Dolphin Dives :50
8x100 fly easy 1:30
200 easy Anything! practice is over

Total = 9500 SC Yards
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