Swim Workout: Harsh Big Stroke - Butterfly - 09/02/2022 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

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

1000

2 X { 2x{

2x25	Kick	(Mixed)	Odd lengths: fast dolphin, even lengths: strong flutter	70% Effort
Odd lengths: fast dolphin, even lengths: strong flutter
2x50	Kick	(Mixed)	Odd lengths: fast dolphin, even lengths: strong flutter	70% Effort
Odd lengths: fast dolphin, even lengths: strong flutter
2x75	Kick	(Mixed)	Odd lengths: fast dolphin, even lengths: strong flutter	70% Effort
Odd lengths: fast dolphin, even lengths: strong flutter
2x100	Kick	(Mixed)	Odd lengths: fast dolphin, even lengths: strong flutter	70% Effort
Odd lengths: fast dolphin, even lengths: strong flutter

600

3 X { 3x{

4x25	Kick	(Butterfly)	Back, Side, Front, Side	70% Effort
Back, Side, Front, Side
1x50	Drill	(Butterfly)	One Arm Fly, change arm by 25	70% Effort
One Arm Fly, change arm by 25
1x50	Drill	(Butterfly)	1-1-1	70% Effort
1-1-1

950

1 X { 1x{

4x75	Drill	(Freestyle)	L arm, R arm, swim	60% Effort
L arm, R arm, swim
4x50	Drill	(Butterfly)	skate, 2x2x2	50% Effort
skate, 2x2x2
6x75	Swim	(IM)	Time	60% Effort
Time

200

1 X { 1x{

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

Total Distance: 5000

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:

Harsh Big Stroke - Butterfly - 09/02/2022

Workout Description:

Auto-Generated Stroke - Butterfly workout for Adult/Masters swimmers -- 09/02/2022

Workout Type:

Stroke - Butterfly

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5000

Creator:

swim-bot

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