Swim Workout: Shocking Shocking Stroke - Butterfly - 01/30/2023 by swim-bot

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

2000

1 X { 1x{

5x200	Warm-Up	(Freestyle)		60% Effort

12x50	Kick	(IM)	1:05	70% Effort
1:05
4x100	Pull	(IM)	25R/25L/50B	70% Effort
25R/25L/50B

750

1 X { 1x{

4x25	Kick	(Butterfly)	Eel	60% Effort
Eel
1x50	Swim	(Butterfly)		80% Effort

4x25	Drill	(Butterfly)	Dolphin 360	60% Effort
Dolphin 360
1x50	Swim	(Butterfly)		80% Effort

4x25	Kick	(Butterfly)	Superman Kick	60% Effort
Superman Kick
1x50	Swim	(Butterfly)		80% Effort

4x25	Drill	(Butterfly)	1 Arm Fly	60% Effort
1 Arm Fly
1x50	Swim	(Butterfly)		80% Effort

4x25	Drill	(Butterfly)	3-3-3	60% Effort
3-3-3
1x50	Swim	(Butterfly)		80% Effort

600

6 X { 6x{

1x25	Kick	(Butterfly)	10 Push Ups	60% Effort
10 Push Ups
1x25	Swim	(Butterfly)	10 jumping Jacks	60% Effort
10 jumping Jacks
1x25	Drill	(Butterfly)	Stoneskipper w BR recovery 20 Crunches	60% Effort
Stoneskipper w BR recovery 20 Crunches
1x25	Swim	(Freestyle)	2:00 Wall Sit	60% Effort
2:00 Wall Sit

1500

2 X { 2x{

4x25	Kick	(Butterfly)	Eel	60% Effort
Eel
1x50	Swim	(Butterfly)		80% Effort

4x25	Drill	(Butterfly)	Dolphin 360	60% Effort
Dolphin 360
1x50	Swim	(Butterfly)		80% Effort

4x25	Kick	(Butterfly)	Superman Kick	60% Effort
Superman Kick
1x50	Swim	(Butterfly)		80% Effort

4x25	Drill	(Butterfly)	1 Arm Fly	60% Effort
1 Arm Fly
1x50	Swim	(Butterfly)		80% Effort

4x25	Drill	(Butterfly)	3-3-3	60% Effort
3-3-3
1x50	Swim	(Butterfly)		80% Effort

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)		60% Effort

Total Distance: 5150

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:

Shocking Shocking Stroke - Butterfly - 01/30/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Youth swimmers -- 01/30/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5150

Creator:

swim-bot

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