Swim Workout: Serious Magnificent Stroke - Butterfly - 07/28/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x400	Warm-Up	(Freestyle)	swim, kick, drill, swim by 100	60% Effort
swim, kick, drill, swim by 100
4x100	Warm-Up	(IM)	swim, kick, drill, swim by 25 w/ 100s IM order	50% Effort
swim, kick, drill, swim by 25 w/ 100s IM order

1200

3 X { 3x{

8x25	Swim	(Butterfly)	1-4: stroke count -1, 5-8: hold 4th stroke count	40% Effort
1-4: stroke count -1, 5-8: hold 4th stroke count
2x100	Swim	(Freestyle)	DPS	50% Effort
DPS

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

3 X { 3x{

8x25	Swim	(Butterfly)	1-4: stroke count -1, 5-8: hold 4th stroke count	40% Effort
1-4: stroke count -1, 5-8: hold 4th stroke count
2x100	Swim	(Freestyle)	DPS	50% Effort
DPS

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

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy 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:

Serious Magnificent Stroke - Butterfly - 07/28/2022

Workout Description:

Auto-Generated Stroke - Butterfly workout for Adult/Masters swimmers -- 07/28/2022

Workout Type:

Stroke - Butterfly

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4400

Creator:

swim-bot

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