Swim Workout: New Gorgeous Stroke - Butterfly - 09/17/2023 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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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x75	Other	(Mixed)	50 Drill / 25 Swim	70% Effort
50 Drill / 25 Swim
4x50	Kick	(Butterfly)		70% Effort

1500

2 X { 2x{

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

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 3300

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:

New Gorgeous Stroke - Butterfly - 09/17/2023

Workout Description:

Auto-Generated Stroke - Butterfly workout for Youth swimmers -- 09/17/2023

Workout Type:

Stroke - Butterfly

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3300

Creator:

swim-bot

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