--- Find A Workout ---
| Workout | free w/fly emphasis |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | ?? |
| Author | karen |
| Submitted By: | karen |
| Club: | msr |
| 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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800 swim
400 kick
300 pull
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n/a
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Drill Set
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24x50 d/s
alt.im order/fly
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on 1:00
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Kick Set
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10x50 fly kick
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1:00
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Pre-Set
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10x100
#1=free
#2=75 free/25 fly
#3-50 free/50 fly>>>x2
#4=25 free/75 fly
#5=fly
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1:30
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Main Set
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30x200
1,4,8,12,16,20,24,28=fly
2,3,5,6,7,9,10,11,13,14,15,17,18,19,21,22,23,25,26,27=im
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fly on 2:40
im on 2:30
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Warm-Down
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12x100 ez ez ez choice
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2:00
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Total = ?? 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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