Swim Workout: Barren Lovely Stroke - Butterfly - 11/20/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

900

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	60% Effort
200 Free
1x200	Warm-Up	(Choice)	200 Kick Free/Fly	50% Effort
200 Kick Free/Fly
1x200	Warm-Up	(Freestyle)	200 Pull	60% Effort
200 Pull
6x50	Drill	(Mixed)	6 x 50's Fly/Free on 1:30	60% Effort
6 x 50's Fly/Free on 1:30

500

1 X { 1x{

4x50	Swim	(Butterfly)	1:30	90% Effort
1:30
1x50	Swim	(Butterfly)	1:20	90% Effort
1:20
1x50	Swim	(Butterfly)	1:10	90% Effort
1:10
1x50	Swim	(Butterfly)	1:00	90% Effort
1:00
1x50	Swim	(Butterfly)	0:50	90% Effort
0:50
1x50	Swim	(Butterfly)	0:40	90% Effort
0:40
1x50	Swim	(Butterfly)	0:30	90% Effort
0:30

2400

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
8x50	Kick	(Backstroke)		60% Effort

8x50	Drill	(Backstroke)		60% Effort

8x50	Swim	(Backstroke)		60% Effort

4800

2 X { 2x{

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
8x50	Kick	(Backstroke)		60% Effort

8x50	Drill	(Backstroke)		60% Effort

8x50	Swim	(Backstroke)		60% Effort

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)	Flop - get that lactic acid out, you deserved it	60% Effort
Flop - get that lactic acid out, you deserved it

Total Distance: 8900

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:

Barren Lovely Stroke - Butterfly - 11/20/2022

Workout Description:

Auto-Generated Stroke - Butterfly workout for Collegiate/Olympic swimmers -- 11/20/2022

Workout Type:

Stroke - Butterfly

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8900

Creator:

swim-bot

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