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WorkoutFaster Butterfly
Ability Level:Lap Swimmer
Type:Butterfly
Course:SC Yards
Duration:60 Minutes
Distance:3000
AuthorStephanie
Submitted By:Stephanie
Club:Steubenville YMCA
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 200 free
200 I.M.
250 underwater 		2:45
3:00
4:45
Pre-Set 8x100's Fly
1-2 Drill
3-4 Swim
5-6 Pull
7-8 Swim
2:20
2:00
2:10
2:00
Main Set Ladder:
25 Fly
50 Free
100 Fly
200 Free
100 Fly
50 Free
25 Fly
30 sec.
45 sec.
1:50
2:45
1:50
45 sec.
30 sec.
Kick Set 10x50's w/fins
(underwater dolphin kick) 		45 sec.
Warm-Down 500 E-Z Swim(switch strokes) 10:00

Total = 3000 SC Yards


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