--- Find A Workout ---
| Workout | perfect for the 100 fly |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6200 |
| Author | scott |
| Submitted By: | scott |
| Club: | |
| Club/Author Info: | please e-mail me about what you think about my workouts |
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 free
100 fly(25 right arm,25 left arm,25 3 of each,25 swim)
100 drill free
100 fly swim
|
:10 between each round
|
|
Pre-Set
|
10 x 50s
5 free
5 fly
|
:45/:50
|
|
Pull Set
|
20 x 25s
pull fly
w/pull bouy
|
:30
|
|
Main Set
|
20 x 50s
10 free
10 fly
w/fins
fast
|
:45
|
|
Main Set
|
10 x 75s
fly/free/fly
w/fins
|
1:10
|
|
Main Set
|
40 x 25s
20 w/out fins
20 w/fins
|
:25/:20
|
|
Main Set
|
10 x 100s
1st 50 in fly
2nd 50 is free
|
1:30
|
|
Kick Set
|
4 x(50,75,100)
w/fins
2 free
2 fly
|
:5 rest between 50,75,100
:15 rest between each round
|
|
Warm-Down
|
150 EZ
|
none
|
|
|
|
Total = 6200 SC Yards
|
|
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.
|
|
|