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Workout200 Butterfly
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:90 Minutes
AuthorMain Set by Coach Solomon
Submitted By:Mike
Email: mjemmons@holycross.edu
Club:Cape Cod Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 Free, 300 Kick, 300 IM Drill none
Pre-Set 4 x 25 fly desc Sprint the last one
Main Set 4 sets of 4 50's fly
2x50 free between each set of 4
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
Kick Set 10x100 Kick

Warm-Down 600 nice and ez none

Total = 6000 SC Yards

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