--- Find A Workout ---
| Workout | lots of fly in this one |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7000 |
| Author | scott |
| Submitted By: | scott |
| Club: | n/a |
| Club/Author Info: | e-mail me and tell me what you think? |
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
200 free
2 x 100s IM
2 x 50s build
|
you have 10:00 before the first set starts
|
|
Pre-Set
|
12 x 50s
1 free/1 fly
|
:45
|
|
Main Set
|
10 x 300s
4-IM
2-free
2-fly
2-fly w/fins
|
:30 rest
|
|
Drill Set
|
20 x 50s
3 kick fly
w/fins
|
:50
|
|
Other
|
kick/swim combo
24 x 25s
down-fly underwater kick
back-fly swim
|
:40
|
|
Pull Set
|
10 x 100s
pull free
|
1:20
|
|
Warm-Down
|
300 EZ
|
none
|
|
|
|
|
|
|
|
|
|
|
|
Total = 7000 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.
|
|
|