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WorkoutButterfly
Ability Level:USS ABC Level
Type:Butterfly
Course:SC Yards
Duration:90 Minutes
Distance:3000
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
10000001149

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