Swimming · Speed
3 × 100 FLY, RACE QUALITY
3 × 100 butterfly descending, 200 easy between
WHAT IT TRAINS
Butterfly race speed with full recovery.
WHO IT'S FOR
Butterfly swimmers and IMers.
HOW TO DO IT
- 01Warm up 600 including fly drills.
- 02100 butterfly fast, then 200 easy freestyle.
- 03Repeat 3 times, each 100 faster than the last.
- 04Cool down 200.
SCALED VERSION
3 × 50 fly descending, 100 easy between.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.
THE WORKOUT, STEP BY STEP
SWIMMING
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/3x100-fly-race-quality
WARMUP600 mTarget: Swim instruction: EasyBUTTERFLY
Drill · Easy
MAIN100 mTarget: Swim instruction: DescendBUTTERFLY
Descend effort; each faster
ACTIVE200 mTarget: Swim instruction: EasyFREESTYLE
Easy
COOLDOWN200 mTarget: Swim instruction: Easy
Easy
RELATED WORKOUTS
- SwimmingIMDifficulty 5 of 5 — Elite
Lochte's Brutal IM Set
4 rounds: 2×100 fly from a dive · 2×50 back · 100 free · 400 IM all-out
1 h 15Inspired by Ryan LochteElite · scaled version inside - SwimmingRace-specificDifficulty 4 of 5 — Very hard
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
45 min
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