Graceful Beautiful Stroke - Butterfly - 03/23/2021
Collegiate/Olympic - Stroke - Butterfly
Author: swim-bot

07/23/2021

Yards Rounds Sets
1200 1 X {
1 X 400 Warm-Up (Freestyle) Easy 60%
8 X 50 Swim (Freestyle) Go at a fast pace with no more than 5 seconds rest between each rep 80%
1 X 400 Swim (Freestyle) Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after) 90%
4800 2 X {
8 X 50 Kick (Butterfly) Medium effort 80%
8 X 50 Drill (Butterfly) Medium effort 80%
8 X 50 Swim (Butterfly) Medium effort 80%
8 X 50 Kick (Backstroke) 60%
8 X 50 Drill (Backstroke) 60%
8 X 50 Swim (Backstroke) 60%
600 4 X {
3 X 50 Sprint (Butterfly) AFAP no more than 5 seconds rest between reps, try to keep the time of each rep around the same (2-3 min rest between circuits) 100%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 40%
Total Yards: 6900
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.