Swimming World - Workouts

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Workout	100 fly/200 fly
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:	tell me what you think

Set Category	Set Description	Set Intervals
Warm-up	800 swim 600 pull 400 kick	none
Pre-Set	12 x 50s free descend by 4	:45
Main Set	20 x 75s alternating 5 fly/5 free	1:00
Pull Set	5 x 150s free pull w/paddles	2:00
Kick Set	10 x 75s fly kick w/fins 25-underwater 25-on side 25-on back	1:10
Main Set	20 x 50s alternating 1 fly fast 1 free moderate	:45
Main Set	20 x 25s all fly fast Lactate Tolerance	:30
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.