--- Find A Workout ---
| Workout | Butterfly |
| Ability Level: | USS ABC Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5400y |
| Author | Kat |
| Submitted By: | Kat |
| Club: | Macon Waves |
| Club/Author Info: | I'm 15 and have been swimming for about two years now... uh, fly is my best (and favorite) stroke, and if anyone can help me improve my 50yd. fly time (now a 33.41) to a 29.90, i would be eternally greatful. |
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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 backwards IM
100 fly kick
100 fly pull
100 fly swim
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none
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4 * 100 fly kick (fins)
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1:30
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3 * 200 fly
3 * 100 fly
5 * 50 fly
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4:00
1:50
:50
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10 * 25 SPRINT fly
4 * 50 fly (rr, ll, bb)
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:35
1:00
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300 choice
another 300 choice (both different)
200 free pull
200 fly kick (fins)
100 breast w/ fly kick
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:15 rest between each
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5 * 25 free
5 * 25 back
5 * 25 breast
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:45
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3 * 200 fly
10 * 100 fly/free
2 * 100 free
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5:30
1:45
1:30
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4 * 25 fly sprints, no breaths
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:50
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easy 500 choice swim/drill
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none
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Total = 5400y SC Yards
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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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