--- Find A Workout ---

Workoutfly workout
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:5300
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info: 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 practice starts
Pre-Set 12 x 50s
free
descend by 4
:45
Main Set 20 x 25s
fly
heart rate 16
:30
Pull Set 20 x 50s
free w/paddles
heart rate 16
:45
Main Set 20 x 25s
fly
heart rate 18
:25
Kick Set 20 x 50s
fly
kick w/fins
:45
Main Set 20 x 25s
fly swim
w/fins
FAST
:20
Kick Set 20 x 25s
fly kick underwater
w/fins
:45
Warm-Down 200 EZ

Total = 5300 SC Yards
10000001111

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