Small Ancient Stroke - Butterfly - 05/30/2023
Adult/Masters - Stroke - Butterfly
Author: swim-bot

07/20/2024

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%
350 1 X {
5 X 50 Swim (Freestyle) Descend 70%
4 X 25 Swim (Freestyle) Breathe every 3/5 strokes by 25 70%
800 1 X {
4 X 200 Other (Butterfly) Drill / Swim by 25 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%
200 1 X {
3 X 25 Warm-Down (IM) Back, Breast, Free 60%
1 X 25 Kick (Choice) 60%
1 X 100 Warm-Down (Freestyle) 60%
Total Yards: 3600
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.