Swim Workout: Happy Strong Stroke - Butterfly - 10/22/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x800	Warm-Up	(Freestyle)	Loosen Up + Breath every 5	40% Effort
Loosen Up + Breath every 5
4x100	Drill	(Choice)	Preferably IM Order	40% Effort
Preferably IM Order

1200

1 X { 1x{

1x400	Drill	(Butterfly)	Alternate Fly/Free by 50	80% Effort
Alternate Fly/Free by 50
4x50	Swim	(Butterfly)	Long and Strong	80% Effort
Long and Strong
2x200	Swim	(Butterfly)	Hold Technique through 200 - Work on second half speed	80% Effort
Hold Technique through 200 - Work on second half speed
4x50	Swim	(Butterfly)	10m/yd Underwater Dolphin Kick - Rest Swim	80% Effort
10m/yd Underwater Dolphin Kick - Rest Swim

1000

1 X { 1x{

8x50	Drill	(Butterfly)	70% Effort

8x50	Swim	(Butterfly)	70% Effort

4x50	Sprint	(Butterfly)	90% Effort

1000

1 X { 1x{

10x50	Kick	(Freestyle)	Kick With Board	60% Effort
Kick With Board
1x500	Warm-Down	(Choice)	Cool-Down	60% Effort
Cool-Down

Total Distance: 4400

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

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Hampster Food:

Swim Workout Info

Workout Title:

Happy Strong Stroke - Butterfly - 10/22/2022

Workout Description:

Auto-Generated Stroke - Butterfly workout for Youth swimmers -- 10/22/2022

Workout Type:

Stroke - Butterfly

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4400

Creator:

swim-bot

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