Swim Workout: Small Glamorous Stroke - Butterfly - 08/16/2023 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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term

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

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

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

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy then you are done	20% Effort
Easy then you are done

Total Distance: 2500

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:

Small Glamorous Stroke - Butterfly - 08/16/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Youth swimmers -- 08/16/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2500

Creator:

swim-bot

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