Swim Workout: Happy Horrible Stroke - Butterfly - 08/19/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

900

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	60% Effort
200 Free
1x200	Warm-Up	(Choice)	200 Kick Free/Fly	50% Effort
200 Kick Free/Fly
1x200	Warm-Up	(Freestyle)	200 Pull	60% Effort
200 Pull
6x50	Drill	(Mixed)	6 x 50's Fly/Free on 1:30	60% Effort
6 x 50's Fly/Free on 1:30

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

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	(Freestyle)	Flop - get that lactic acid out, you deserved it	60% Effort
Flop - get that lactic acid out, you deserved it

Total Distance: 6800

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:

Happy Horrible Stroke - Butterfly - 08/19/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Collegiate/Olympic swimmers -- 08/19/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6800

Creator:

swim-bot

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