--- Find A Workout ---
| Workout | perfect for 200 fly |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 9500 |
| Author | Jon Karson |
| Submitted By: | Jon Karson |
| Club: | Rqswim |
| 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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16x100 Drill fly
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1:20
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Pre-Set
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4x250 (50 fly, 50 free, 50 fly, 50 free, 50 fly)
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3:00
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Main Set
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6x500 Fly! Race
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6:00
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Warm-Down
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8x50 easy (Fly, if you want)
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:50
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Kick Set
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16x25 fly kick on your back
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:30
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Other
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8x200 Fly(descend 1-4)
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2:30
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Warm-Down
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10x50 Dolphin Dives
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:50
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8x100 fly easy
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1:30
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200 easy
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Anything! practice is over
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Total = 9500 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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