--- Find A Workout ---
| Workout | Live Through This (HOSS' Special) |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5800 |
| Author | Adam Wisthoff |
| Submitted By: | Adam Wisthoff |
| Club: | Catonsville YMCA Barracudas |
| 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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800 swim
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n
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Pre-Set
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12 x 50 choice @ :50
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Main Set
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THIS IS AN ALL FLY LADDER SET; GO OUT ON 1:30
BASE AND COME BACK ON 1:25 BASE [ 1,2,3,4,3,2,1]
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----------------- Out --- Back-----
1 x 100 @ | 1:30 ^ 1:25
1 x 200 @ | 3:00 ^ 2:50
1 x 300 @ | 4:30 ^ 4:15
1 x 400 @ | 6:00 ^
--------------- | >>>>^
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Main Set
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NO REST: GO RIGHT INTO THIS
4 x 400 IM @ 5:40 (6:00)
odd 50 dr, 50 swm
(even 50 K, 50 swm)
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Drill Set
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20 X 50 @ :55
1-10 choice
11-20 free
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Warm-Down
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200 EZ
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Total = 5800 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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