Fancy Abundant Stroke - Butterfly - 04/20/2021
Collegiate/Olympic - Stroke - Butterfly
Author: swim-bot

07/23/2021

Yards Rounds Sets
1400 1 X {
1 X 400 Warm-Up (Choice) Choice Warm Up 50%
3 X 200 Other (Mixed) Swim / Kick / Drill / Swim by 50 60%
4 X 100 Swim (IM) 70%
1200 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%
3 X 50 Sprint (Backstroke) 100%
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%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 40%
Total Yards: 7700
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.