Swim Workout: Historical Quick Stroke - Butterfly - 02/16/2023 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

450

1 X { 1x{

4x25	Swim	(Butterfly)	Rest 30s	70% Effort
Rest 30s
2x50	Swim	(Freestyle)	Rest 20s	70% Effort
Rest 20s
1x50	Swim	(Butterfly)		80% Effort

2x50	Kick	(Choice)		70% Effort

4x25	Sprint	(Butterfly)	Rest 30s	90% Effort
Rest 30s

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

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

2000

1 X { 1x{

10x25	Other	(Other)	kick/drill	70% Effort
kick/drill
4x125	Swim	(Other)	75 fly-fr-fly by 25 + 50 fly desc 1-4	80% Effort
75 fly-fr-fly by 25 + 50 fly desc 1-4
8x25	Other	(Other)	odd: fast kick, even: fast breakout to 15m	90% Effort
odd: fast kick, even: fast breakout to 15m
3x150	Swim	(Other)	100 fly/fr by 25 + 50 fly pace	90% Effort
100 fly/fr by 25 + 50 fly pace
6x25	Swim	(Butterfly)	1: fast finish, 2: fast breakout, 3: smooth	70% Effort
1: fast finish, 2: fast breakout, 3: smooth
3x150	Swim	(Other)	75 fly pace + 50 free smooth + 25 fly fast	90% Effort
75 fly pace + 50 free smooth + 25 fly fast

200

1 X { 1x{

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

Total Distance: 5450

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:

Historical Quick Stroke - Butterfly - 02/16/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Adult/Masters swimmers -- 02/16/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5450

Creator:

swim-bot

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