Swim Workout: Splendid Comfortable Stroke - Butterfly - 03/12/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
3x200	Other	(Mixed)	Swim / Kick / Drill / Swim by 50	60% Effort
Swim / Kick / Drill / Swim by 50
4x100	Swim	(IM)		70% Effort

2100

3 X { 3x{

4x25	Swim	(Butterfly)	4 x 25 on :15 sec rest no breathe breakout	70% Effort
4 x 25 on :15 sec rest no breathe breakout
6x25	Swim	(Butterfly)	6 x 25 on :15 sec rest no breathe breakout	80% Effort
6 x 25 on :15 sec rest no breathe breakout
8x25	Swim	(Butterfly)	8 x 25 on :15 sec rest no breathe breakout	90% Effort
8 x 25 on :15 sec rest no breathe breakout
10x25	Swim	(Butterfly)	10 x 25 on :15 sec rest no breathe breakout	100% Effort
10 x 25 on :15 sec rest no breathe breakout

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

1600

1 X { 1x{

5x50	Swim	(Butterfly)	Fast - short rest	90% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
5x50	Swim	(Backstroke)	Fast - short rest	60% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
5x50	Swim	(Breaststroke)	Fast - short rest	60% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
5x50	Swim	(Freestyle)	Fast - short rest	60% Effort
Fast - short rest
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery
4x50	Swim	(IM)	Fast - short rest	60% Effort
Fast - short rest

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 7800

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:

Splendid Comfortable Stroke - Butterfly - 03/12/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Collegiate/Olympic swimmers -- 03/12/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7800

Creator:

swim-bot

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