--- Find A Workout ---

Workoutbutterfly
Ability Level:USS Pre-Senior Level
Type:Butterfly
Course:SC Yards
Duration:20 Minutes
Distance:300 y
AuthorLiz Reinhardt
Submitted By:Liz Reinhardt
Email: doggirl12us@aol.com
Club:FCYM
Club/Author Info:i love to swim. my best stroke is the butterfly

Set Category Set Description Set Intervals
Warm-up {200}
50 fly
50free
none
Pre-Set 10x50s
5 fly
5 free
1:00
Kick Set 6x50s kick
3 butterfly
3 free
1:00
Drill Set 12x50s
3 fly
3 back
3 breast
3 free
1:00
Main Set 16x50s
4 fly
4 back
4 breast
4 free

sprint every other
:50
Pull Set 40 belt swims
10 each stroke IM order
none
Drill Set 40xmid pool flips
10 each stroke
20 sec.s in between
Warm-Down 200 swim chose

Total = 300 y SC Yards
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