Swim Workout: Royal Dark Stroke - Butterfly - 01/17/2023 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

3450

3 X { 3x{

10x25	Sprint	(Butterfly)		90% Effort

1x100	Swim	(Freestyle)		20% Effort

6x50	Sprint	(Butterfly)		90% Effort

1x100	Swim	(Freestyle)		20% Effort

3x100	Sprint	(Butterfly)	Last one dive for time	100% Effort
Last one dive for time
1x100	Swim	(Freestyle)		20% Effort

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy then you are done	20% Effort
Easy then you are done

Total Distance: 4850

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:

Royal Dark Stroke - Butterfly - 01/17/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Youth swimmers -- 01/17/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4850

Creator:

swim-bot

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