Swim Workout: Ancient Bright Stroke - Butterfly - 12/26/2021 by swim-bot

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Swim Workout

Distance

Rounds

Sets

900

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	60% Effort
200 Free
1x200	Warm-Up	(Choice)	200 Kick Free/Fly	50% Effort
200 Kick Free/Fly
1x200	Warm-Up	(Freestyle)	200 Pull	60% Effort
200 Pull
6x50	Drill	(Mixed)	6 x 50's Fly/Free on 1:30	60% Effort
6 x 50's Fly/Free on 1:30

1550

1 X { 1x{

10x50	Sprint	(Butterfly)	First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout.	80% Effort
First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout.
6x50	Swim	(Butterfly)	6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout.	70% Effort
6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout.
6x125	Swim	(IM)	Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order	60% Effort
Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order

2400

1 X { 1x{

8x50	Kick	(Butterfly)	Medium effort	80% Effort
Medium effort
8x50	Drill	(Butterfly)	Medium effort	80% Effort
Medium effort
8x50	Swim	(Butterfly)	Medium effort	80% Effort
Medium effort
8x50	Kick	(Backstroke)		60% Effort

8x50	Drill	(Backstroke)		60% Effort

8x50	Swim	(Backstroke)		60% Effort

1550

1 X { 1x{

10x50	Sprint	(Butterfly)	First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout.	80% Effort
First 5 strokes Fly as fast as you can, of both walls. Fasts turns, great dolphin kicks and no breath when coming out of breakout.
6x50	Swim	(Butterfly)	6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout.	70% Effort
6 x 50 Fly on 1:45. Again no breaths on coming out of your breakout.
6x125	Swim	(IM)	Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order	60% Effort
Double up 1 and 2 FL/FL/BK/BR/FR 3 and 4 FL/BK/BK/BR/FR 5 and 6 FL/BK/BR/BR/FR IM Order

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 6700

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Ancient Bright Stroke - Butterfly - 12/26/2021

Workout Description:

Auto-Generated Stroke - Butterfly workout for Collegiate/Olympic swimmers -- 12/26/2021

Workout Type:

Stroke - Butterfly

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6700

Creator:

swim-bot

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