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SwimSpeed

3 × 100 Fly, Race Quality

3 × 100 butterfly descending, 200 easy between

Time
≈33 min
Hard
≈5:16
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

25 m pool. Warm up 600 easy with butterfly drills. 3 × (100 butterfly descend effort, each faster; 200 freestyle easy). Cool down 200 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

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The session

4 steps

25 m pool

Warm upButterfly

Drill ·

600 mEasyZ2
3×100 m

RepButterfly

Effort; each faster

100 mDescendZ4

RepFreestyle

200 mEasyZ2

Cool down

200 mEasyZ2

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.

Scaled version

3 × 50 fly descending, 100 easy between.

Build the scaled version in Forge

About this session

What it trains

Butterfly race speed with full recovery.

Who it's for

Butterfly swimmers and IMers.

Related workouts

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