--- Find A Workout ---
| Workout | Fly practice |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 6850 |
| Author | Chris Moser |
| Submitted By: | Chris Moser |
| Club: | Parkland Seinor High School |
| 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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1x500 Stretch it out.
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10 min
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Pre-Set
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20x50's alternating fly and free. Concentrate on turns.
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1 min
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Kick Set
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10x25's underwater dolphin kick with fins. No breathes!
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30 sec
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Main Set
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8x200's I.M.
1. 25 fly, 50 back and breast, 75 free.
2. 50 fly, back, breast, free.
3. 75 fly, 50 back, 25 breast, 50 free.
4. 100 fly, 25 back and breast, 50 free.
5. 125 fly, 25 back, breast, free.
6. 150 fly, 25 back and free(no breast).
7. 175 fly, 25 free(no back or breast).
8. 200 fly(no back, breast, or free).
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1-8. 3.30
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Other
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10x100's drill/kick/drill/swim alternating fly and free.
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1.30
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Pull Set
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20x50's fly work on distance per stroke.
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1 min
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Drill Set
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5x100's drill fly alternate drills.
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2 min
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Warm-Down
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1x1000 warm-down nice and smooth.
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24 min
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Total = 6850 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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