Swim Workout: Beneficial Fancy Stroke - Butterfly - 08/30/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

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

1200

4 X { 4x{

3x50	Sprint	(Butterfly)	AFAP no more than 5 seconds rest between reps, try to keep the time of each rep around the same (2-3 min rest between circuits)	100% Effort
AFAP no more than 5 seconds rest between reps, try to keep the time of each rep around the same (2-3 min rest between circuits)
3x50	Sprint	(Backstroke)		100% Effort

1500

10 X { 10x{

1x50	Sprint	(Butterfly)		100% Effort

1x50	Drill	(Butterfly)	1-1-1 Drill	80% Effort
1-1-1 Drill
1x50	Kick	(Butterfly)		80% 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

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

400

1 X { 1x{

1x400	Warm-Down	(Mixed)	Easy choice stroke	60% Effort
Easy choice stroke

Total Distance: 8000

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Beneficial Fancy Stroke - Butterfly - 08/30/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Collegiate/Olympic swimmers -- 08/30/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8000

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.