--- Find A Workout ---
| Workout | sprint butterfly |
| Ability Level: | USS ABC Level |
| Type: | Butterfly |
| Course: | LC Meters |
| Duration: | 90 Minutes |
| Distance: | 3,100 |
| Author | Coach Katie |
| Submitted By: | Coach Katie |
| Club: | MDSC |
| Club/Author Info: |
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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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400 alternate free, choice
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own pace
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Pull Set
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3 x 200:
breathing pattern: 3-5-7-3 by the 50's
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20-30 seconds rest
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Drill Set
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400 IM drills
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none
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Main Set
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BUTTERFLY!
6 x 50: 25 all-out/25 easy;
6 x 50: fly build;
4 x 100: fly, negative split;
1 x 50: fly, all-out for time;
1 x 50: one-arm fly drill
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1:00
1:00
30 seconds rest
just do it
just do it
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Kick Set
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2 x 200:
#1: alternate 50 fly/50 free;
#2: IM
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15-20 seconds rest
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Warm-Down
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100 drills, 100 choice
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Total = 3,100 LC 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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