OBY 11.07.18
(2)
Workout Category
butterfly
Pool Type
short course yards
Total distance
4,100
Total time
01:14:10
Reps | Distance | Interval | Stroke | Set type | Notes | Total |
---|---|---|---|---|---|---|
1 | 1000 | 00:20:00 | see notes | warm-up/down | 25 One-arm Fly 75 Free |
dst. 1000 / time 00:20:00 |
2 | 400 | 00:08:00 | see notes | kick | FINS 100 Fly Kick / 100 Fly Kick on Back |
dst. 800 / time 00:16:00 |
2 | 300 | 00:04:30 | freestyle | drill | Tennessee Turns (Open underwater turns in shallow water) |
dst. 600 / time 00:09:00 |
10 | 50 | 00:00:55 | see notes | swim | 25 Fly 25 Free |
dst. 500 / time 00:09:10 |
1 | 800 | 00:12:00 | freestyle | swim | 200 @ 3:00 2x100 @ 1:30 4x50 @ :45 8x25 @ :30 |
dst. 800 / time 00:12:00 |
4 | 50 | 00:01:00 | butterfly | swim | dst. 200 / time 00:04:00 | |
1 | 200 | 00:04:00 | choice | warm-up/down | EZ | dst. 200 / time 00:04:00 |