Intermediate 2000-Yard Swim Workout: Enhance Your Butterfly Technique and Build Endurance

The following workout was written by the Workout Builder AI. The links to other articles were manually added. The prompt asked for a 2000-yard workout but the output was 2150. 150 yards in the warm-up and cool-down were removed.

Hey there, water buddy! Ready to get those muscles moving and heart pumping? I’ve got a rad 2000-yard workout that’ll have you feeling like a rockstar in the pool. Let’s dive in!

Warm-Up:

• 200 yards easy freestyle, focus on the stroke initiation from this article
• 4 x 50 yards IM order (butterfly, backstroke, breaststroke, freestyle), rest 15 seconds between each 50

Pre-Set:

• 4 x 25 yards butterfly with fins, focus on rhythm and rest 15 seconds after each
• 100 yards easy freestyle to catch your breath

Main Set: Use mental imagery to prepare for the set

• 3 x 100 yards freestyle at moderate pace, rest 20 seconds between each
• 2 x 50 yards butterfly, focus on strong pulls, rest 20 seconds after each
• 200 yards freestyle breathing every 5th stroke to build lung capacity
• 2 x 50 yards butterfly, try to maintain the same pace as the first set, rest 20 seconds after each
• 100 yards freestyle easy, use this as active recovery

Kick Set:

• 4 x 50 yards butterfly kick with a board, rest 15 seconds after each
• 100 yards easy freestyle kick to loosen up the legs

Pull Set:

• 2 x 100 yards freestyle with a pull buoy, focus on powerful arm pulls, rest 20 seconds after each

Cool Down:

• 100 yards backstroke, focus on stretching out and cooling down the muscles

Total: 2000 yards

Remember to hydrate and stretch after your workout. Keep it fun and mix in some of your favorite 80’s tunes to keep the energy high. And hey, if you’re up for it, maybe we can chat about your favorite tracks or swimming tips next time. Keep splashing!