--- Find A Workout ---

Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorDavid Laudati
Submitted By:David Laudati
Email: Nddogg3383@aol.com
Club:New Haven J.C.C. Blue Marlins
Club/Author Info:Young team, second year coach

Set Category Set Description Set Intervals
Warm-up 200 Swim
200 Kick
200 Pull
200 IM
Each 200 on 5min

1 min rest
Drill Set 10 * 100's

1st 25: Butter Fly Kick(no board)
2nd 25: Right arm
3rd 25: Left arm
4th 25: 3 Right,3 Left,3 Both arms
ON 2min

1 min rest
Main Set All Butterfly
12* 50's
1st: 2 On 1:30 4th: 2 On 50 sec
2nd: 2 0n 1:15 5th: 2 0n 45 sec
3rd: 2 On 1:00 6th: 2 On 40 sec

3 min rest
Pull Set 200 Pull butter on 4min

1 min rest
Other 10 * 25's
odd- Butter
Even Free
on 35 sec
Warm-Down 150 easy

Total = 3000 SC Yards

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.