--- Find A Workout ---
| Workout | pyramid |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4650 |
| Author | james |
| Submitted By: | tyler |
| Club: | vast |
| Club/Author Info: | small team which produces swimmers with great strokes who excell greatly on the college level.
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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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1000 every third lap is stroke
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none
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Pre-Set
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8X50 build-up alternating free/fly
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1:00
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Main Set
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9X200
#1-200 free
#2-175 free, 25fly
#3-150 free, 50 fly
#4-125 free, 75 fly
#5-100 free, 100 fly
#6-75 free, 125 fly
#7-50 free, 150 fly
#8-25 free, 175 fly
#9 200 fly
The freestyles should be kept at a moderate pace and the flys should be fast
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3:30
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Drill Set
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8X50 drill down swim back
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50
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Kick Set
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10X75 underwater dolphin kick with fins
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1:30
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Warm-Down
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300 easy
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none
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Total = 4650 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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