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Workoutto work on fly
Ability Level:USS ABC Level
Course:SC Yards
Duration:120 + Minutes
Submitted By:Julia
Email: loscgurl@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 yard freestyle 50 free, 25 fly, 25 fly drill
Kick Set 200 kick 50 freestyle, 50 fly kick
Pre-Set 28 50 yard butterflys 25 yard butterfly, 25 yard butterfly drill
Main Set 100 yard IM

do continuously and repeat 16 tiems

Pull Set 300 pull 100 freestyle,100 fly, 100 fly drill

repeat twice
Drill Set 500 butterfly drill 100 fly drill
rest 15 seconds
repeat 5 times
Other 8 dives 2 of each stroke
Other 200 yard medley relay
Warm-Down 600 freestyle 25 yard swim, 25 yard drill, 25 yard kick

repeat 8 times

Total = 4000 SC Yards

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