--- Find A Workout ---
| Workout | good for 100 fly |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5000 |
| Author | scott |
| Submitted By: | scott |
| Club: | |
| Club/Author Info: | please email me with what you think about these workouts. they are designed for people who already have good strokes |
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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
free/fly
fly should be done with very little effort, your stroke should be very long and loose
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none
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Kick Set
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1000 kick
w/fins
free/choice alternating by 100s
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:5 after the 200s
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Main Set
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15 x 75s
free/fly/free
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1:05
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Main Set
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20 x 50s
10 free
10 fly
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free :40
fly :45
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Main Set
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10 x 75s
fly
w/fins for the last 5
this is to keep a good stroke
the ones with fins should be done at a much faster pace then the ones with out fins
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1:10
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Main Set
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20 x 25s
fly
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:25
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Warm-Down
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450 EZ
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none
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Total = 5000 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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