--- Find A Workout ---

WorkoutGetting the speed back in your fly
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Meters
Duration:60 Minutes
Distance:2450
AuthorTheo Orth
Submitted By:Dirkjan de Wit
Club:PFC Rheden
Club/Author Info:We are currently in the highest division in our province of Holland. This is a nice workout for the start of the season to get the speed back in your butterfly after the holidays.
Set Category Set Description Set Intervals
Warm-up 400 meter divided in:
-200 meter 100free/100back
-100 meter pull
-100 meter kick with board 		no intervals in warm up
Pre-Set -8x50 meters fly
swim twice with left arm, twice with right, and two times the whole stroke at a high rate. 		30 seconds

after 8x50 meters 1 minute extra rest
Main Set -8x100 meters fly
just like the pre-set:
twice with the left arm, twice with right, and two times the full stroke, at a high rate. 		60 seconds
after 8x100 2 minutes rest
Main Set -2x200 meters fly
each 200:
-25 meter left arm
-25 meter right arm
-50 meter full stroke
-25 meter left arm
-25 meter right arm
-50 meter full stroke 		120 seconds
after the 2x200 meters 4 minutes rest
Pull Set -6x75 meters fly at 100% pace 60 seconds
Warm-Down -200 meter divided in 100 meter backstroke and 100 meter free.

Total = 2450 SC Meters


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.