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Workout100 fly/200 fly
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:7000
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 800 swim
600 pull
400 kick
none
Pre-Set 12 x 50s
free
descend by 4
:45
Main Set 20 x 75s
alternating
5 fly/5 free
1:00
Pull Set 5 x 150s
free
pull w/paddles
2:00
Kick Set 10 x 75s
fly kick w/fins
25-underwater
25-on side
25-on back
1:10
Main Set 20 x 50s
alternating 1 fly fast
1 free moderate
:45
Main Set 20 x 25s
all fly
fast
Lactate Tolerance
:30
Warm-Down 300 EZ none

Total = 7000 SC Yards
10000001124

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