--- Find A Workout ---
| Workout | Butterfly |
| Ability Level: | USS ABC Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 3000 |
| Author | David Laudati |
| Submitted By: | David Laudati |
| Club: | New Haven J.C.C. Blue Marlins |
| Club/Author Info: | Young team, second year coach
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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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200 Swim
200 Kick
200 Pull
200 IM
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Each 200 on 5min
1 min rest
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Drill Set
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10 * 100's
1st 25: Butter Fly Kick(no board)
2nd 25: Right arm
3rd 25: Left arm
4th 25: 3 Right,3 Left,3 Both arms
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ON 2min
1 min rest
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Main Set
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All Butterfly
12* 50's
1st: 2 On 1:30 4th: 2 On 50 sec
2nd: 2 0n 1:15 5th: 2 0n 45 sec
3rd: 2 On 1:00 6th: 2 On 40 sec
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3 min rest
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Pull Set
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200 Pull butter
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on 4min
1 min rest
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Other
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10 * 25's
odd- Butter
Even Free
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on 35 sec
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Warm-Down
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150 easy
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Total = 3000 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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