Swim Workout: Glorious Fair Stroke - Butterfly - 06/26/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x1000	Warm-Up	(Mixed)	200 SKIPS	60% Effort
200 SKIPS

1600

1 X { 1x{

5x50	Swim	(Butterfly)	Fast - short rest	90% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
5x50	Swim	(Backstroke)	Fast - short rest	60% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
5x50	Swim	(Breaststroke)	Fast - short rest	60% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
5x50	Swim	(Freestyle)	Fast - short rest	60% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
4x50	Swim	(IM)	Fast - short rest	60% Effort
Fast - short rest

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

1200

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

600

4 X { 4x{

3x50	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% Effort
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)

300

1 X { 1x{

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

Total Distance: 6250

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:

Glorious Fair Stroke - Butterfly - 06/26/2022

Workout Description:

Auto-Generated Stroke - Butterfly workout for Collegiate/Olympic swimmers -- 06/26/2022

Workout Type:

Stroke - Butterfly

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6250

Creator:

swim-bot

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