Swim Workout: Innocent Shocking Stroke - 05/24/2021 by swim-bot


Hampster Food:


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Swim Workout

Rounds Sets
1x200 Warm-Up (Mixed) 70%
4x75 Warm-Up (Choice) 60%
8x25 Drill (Butterfly) 60%
4x50 Swim (Butterfly) 80%
8x25 Drill (Backstroke) 60%
4x50 Swim (Backstroke) 80%
8x25 Drill (Breaststroke) 60%
4x50 Swim (Breaststroke) 80%
8x25 Drill (Freestyle) 60%
4x50 Swim (Freestyle) 80%
8x25 Drill (Butterfly) 60%
4x50 Swim (Butterfly) 80%
8x25 Drill (Backstroke) 60%
4x50 Swim (Backstroke) 80%
8x25 Drill (Breaststroke) 60%
4x50 Swim (Breaststroke) 80%
8x25 Drill (Freestyle) 60%
4x50 Swim (Freestyle) 80%
10x50 Swim (Freestyle) 70%
2x100 Swim (IM) 70%
1x300 Swim (Freestyle) 70%
10x50 Drill (Choice) 70%
1x100 Warm-Down (Choice) 30%
1x50 Other (Freestyle) 100%
1x100 Warm-Down (Choice) 30%
1x50 Sprint (Freestyle) 100%
1x50 Warm-Down (Choice) 30%
Total Distance: 5550
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Hampster Food: