7.27.2012

Butterfly Workout

Ryan Woodruff
Ryan.d.woodruff@gmail.com

3 x 100 @ 1:30 25 sprint fly/75 free B3
300 5 cycles fly/5 cycles breast @ 6:00
3 x 150 @ 2:10 50 sprint fly/100 free B3
200 5 cycles fly/5 cycles breast @ 4:00
3 x 200 @ 2:50 75 sprint fly/125 free B3
100 5 cycles fly/5 cycles breast @ 2:00

100 easy free

20 x 50 fly, breathing 1 up/1 down
Put cones on bottom 10m from wall. No breathing after the cone. Try to keep time consistently strong on all 20.
4 @ 1:00
3 @ :55
2 @ :50
1 @ :45

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