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Workoutbasic fly endurance
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:6300
Authorscott
Submitted By:geno
Email: sjt182@aol.com
Club:n/a
Club/Author Info:e-mail me with what you think

Set Category Set Description Set Intervals
Warm-up 800 free
600 pul
400 kick
none
Pre-Set 12 x 50s
free
:45
Main Set 10 x 100s
50 drill/50 swim
fly
1:45
Drill Set 5 x 150s
swim/pull/kick
fly by 50s
:20 rest
Pre-Set 8 x 100s
free
1:20
Kick Set 24 x 25s
underwater fly kick
w/monofin
:40
Main Set 10 x 50s
fly
:50
Warm-Down 250 EZ none

Total = 6300 SC Yards
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