Swim Workout: Royal Excellent Stroke - Butterfly - 04/02/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

650

1 X { 1x{

1x200	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
2x100	Swim	(Backstroke)	Descend	70% Effort
Descend
2x75	Other	(Breaststroke)	50 Drill / 25 Swim	70% Effort
50 Drill / 25 Swim
4x25	Kick	(Breaststroke)		70% Effort

450

1 X { 1x{

4x25	Swim	(Butterfly)	Rest 30s	70% Effort
Rest 30s
2x50	Swim	(Freestyle)	Rest 20s	70% Effort
Rest 20s
1x50	Swim	(Butterfly)		80% Effort

2x50	Kick	(Choice)		70% Effort

4x25	Sprint	(Butterfly)	Rest 30s	90% Effort
Rest 30s

1450

1 X { 1x{

8x75	Drill	(Freestyle)	L arm, R arm, swim	80% Effort
L arm, R arm, swim
8x50	Drill	(Butterfly)	skate, 2x2x2	70% Effort
skate, 2x2x2
6x75	Swim	(IM)	Time	80% Effort
Time

450

1 X { 1x{

4x25	Swim	(Butterfly)	Rest 30s	70% Effort
Rest 30s
2x50	Swim	(Freestyle)	Rest 20s	70% Effort
Rest 20s
1x50	Swim	(Butterfly)		80% Effort

2x50	Kick	(Choice)		70% Effort

4x25	Sprint	(Butterfly)	Rest 30s	90% Effort
Rest 30s

1200

1 X { 1x{

4x300	Swim	(Mixed)	Descend - 100 Free / 100 Fly / 100 Free	80% Effort
Descend - 100 Free / 100 Fly / 100 Free

200

1 X { 1x{

1x200	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 4400

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

Print

Hampster Food:

Swim Workout Info

Workout Title:

Royal Excellent Stroke - Butterfly - 04/02/2022

Workout Description:

Auto-Generated Stroke - Butterfly workout for Adult/Masters swimmers -- 04/02/2022

Workout Type:

Stroke - Butterfly

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4400

Creator:

swim-bot

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