--- Find A Workout ---
Workout | Butterfly |
Ability Level: | USS Sr./Jr. National Level |
Type: | Butterfly |
Course: | SC Meters |
Duration: | 120 Minutes |
Distance: | 5,000 |
Author | Matt |
Submitted By: | Matt |
Club: | Wolfville Tritons |
Club/Author Info: | We are from Nova Scotia Canada and we are a small club
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Set Category
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Set Description
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Set Intervals
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Warm-up
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1000, stroke(last 100 sprint) 100 dap
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Drill Set
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10 times 100 even pace butterfly.
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each 100 on 1:20
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Main Set
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10 times 200 fly (ALL OUT)
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each 100 on 2:00
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Kick Set
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5 times 100 fly kick(with zoomers)
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each 100 10 seconds rest
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Warm-Down
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5 times 100 1) 95% effort 2) 85% effort 3) 75% effort 4) 65% effort 5) very easy dap
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Other
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If slacking off give them a 200 fly and if they don't break 2:25 they have to start over.
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Total = 5,000 SC Meters
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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.
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