--- Find A Workout ---
| Workout | HARD Butterfly |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 3350 |
| Author | Coach Caroline |
| Submitted By: | Elizabeth Foster |
| Club: | F.A.S.T. |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
100 free
200 choice
300 u-turn (you go under water at the flage coming into the turn then swim under water to wall then turn around underwater and push off wall then come up after clearing flags)
400 Im Drill
|
all easy, take time
|
|
Kick Set
|
8x50's Butterfly kick
|
1:00
|
|
Main Set
|
1650 Butterfly All Out
|
For Time
|
|
Pre-Set
|
4x50's Sprint Butterfly ALL OUT off the blocks
|
3:00 between each
|
|
Warm-Down
|
200 easy
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 3350 SC Yards
|
|
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.
|
|
|