--- Find A Workout ---
| Workout | EN1 (medley)+SP1 (Fly)..Fun Fun Fun |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 6 k |
| Author | Dave |
| Submitted By: | Dave |
| Club: | Mingara |
| 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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1 x 800 on 11:00 150fr/50 im order
8 x 100 on 1:35 reverse im (sprint the free)
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Pre-Set
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2 x 100m medley switch on 1:40
(hold 50 strokes per 100m)
1 x 200m IM on 3:00
(hold 100 strokes or better:-30 at least for free/back & 20 for fly breast)
repeat x 4
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Main Set
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1 x 200 fly effort + 300 free easy
2 x 100 fly on 10 sec ri at 100m + 300 free easy
4 x 50 fly on 5 sec rest at 50m + 300 easy
Goal to descend 200 fly time whilst holding stroke count/length throughout set
All Fly done at 100%
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Warm-Down
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8 x 50m medley order on 50 sec for perfect technique/stroke length
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Total = 6 k LC Meters
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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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