--- Find A Workout ---
Workout | FLY-O-RAMA |
Ability Level: | USS Sr./Jr. National Level |
Type: | Butterfly |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 5550 |
Author | Pablo Morales |
Submitted By: | Robert Stanley |
Club: | Club Wolverine |
Club/Author Info: | A fast flyer and excellent coach. |
Set Category
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Set Description
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Set Intervals
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Warm-up
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800 choice
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none
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Pre-Set
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Twenty 50's fly working distance per stroke.
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0:40
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Main Set
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Ten 200's alternating fly and free.
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2:30
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Kick Set
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Thirty 25's underwater dolphin kick. NO BREATHING!!
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0:25
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Pull Set
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Twenty 25's slow long strokes.
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0:40
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Warm-Down
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500 choice
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none
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Total = 5550 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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