--- Find A Workout ---
| Workout | Tough Fly Set |
| Ability Level: | USS ABC Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7200 |
| Author | Bill |
| Submitted By: | Bill |
| Club: | South Eastern Michigan High School |
| Club/Author Info: | Here is a little workout that I like to do for my Flyers in the first two weeks of the season.
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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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1200
(300 free / 100 IM drill)
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No interval, just swim
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Other
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14 x 75
front scull / Drill / Swim
(Mix up strokes)
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1:20
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Pre-Set
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10 x 50
1 easy
4 all out (swimmers choice of stroke)
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1:00
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Main Set
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3 x 3 x 300 Fly
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5:00
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Kick Set
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8 x 100 Mermaid Kicks
25 - under H20 fly kick
25 - Head up freestyle kick
25 - arms pointed up backstroke kick
25 - sprint backstroke kick
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2:00
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Other
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20 x 25
Odds - Easy choice
Evens - Sprint Fly
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:30
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Warm-Down
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250
100 free/50 double arm back/100 choice
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Total = 7200 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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