Historical Quick Stroke - Butterfly - 02/16/2023
Adult/Masters - Stroke - Butterfly
Author: swim-bot

06/23/2024

Yards Rounds Sets
800 1 X {
1 X 400 Warm-Up (Freestyle) swim, kick, drill, swim by 100 60%
4 X 100 Warm-Up (IM) swim, kick, drill, swim by 25 w/ 100s IM order 50%
450 1 X {
4 X 25 Swim (Butterfly) Rest 30s 70%
2 X 50 Swim (Freestyle) Rest 20s 70%
1 X 50 Swim (Butterfly) 80%
2 X 50 Kick (Choice) 70%
4 X 25 Sprint (Butterfly) Rest 30s 90%
1000 2 X {
2 X 25 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2 X 50 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2 X 75 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2 X 100 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
1000 2 X {
2 X 25 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2 X 50 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2 X 75 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2 X 100 Kick (Mixed) Odd lengths: fast dolphin, even lengths: strong flutter 70%
2000 1 X {
10 X 25 Other (Other) kick/drill 70%
4 X 125 Swim (Other) 75 fly-fr-fly by 25 + 50 fly desc 1-4 80%
8 X 25 Other (Other) odd: fast kick, even: fast breakout to 15m 90%
3 X 150 Swim (Other) 100 fly/fr by 25 + 50 fly pace 90%
6 X 25 Swim (Butterfly) 1: fast finish, 2: fast breakout, 3: smooth 70%
3 X 150 Swim (Other) 75 fly pace + 50 free smooth + 25 fly fast 90%
200 1 X {
1 X 200 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 5450
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.