--- Find A Workout ---
| Workout | 200 Butterfly |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Butterfly |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 6000 |
| Author | Main Set by Coach Solomon |
| Submitted By: | Mike |
| Club: | Cape Cod Swim Club |
| 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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300 Free, 300 Kick, 300 IM Drill
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none
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Pre-Set
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4 x 25 fly desc
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Sprint the last one
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Main Set
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4 sets of 4 50's fly
2x50 free between each set of 4
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1st set on 45 hold 30's
2nd set on 1:00 hold 29's
3rd set on 1:15 hold 28's
4th set on 1:30 hold sub 27, (1:48 for 200 fly)
All free's are on 1:00
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Kick Set
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10x100 Kick
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1:30
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Warm-Down
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600 nice and ez
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none
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Total = 6000 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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