Swim Workout: Efficient Best Stroke - Freestyle - 04/19/2022 by swim-bot

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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
1x100	Drill	(Freestyle)		70% Effort

1x200	Pull	(Freestyle)		70% Effort

2x100	Kick	(Choice)		70% Effort

5x100	Swim	(Freestyle)	Descend	60% Effort
Descend

300

1 X { 1x{

6x50	Pull	(Freestyle)	Good technique 20-30s rest	70% Effort
Good technique 20-30s rest

600

1 X { 1x{

4x25	Kick	(Freestyle)	Overkick	60% Effort
Overkick
4x25	Drill	(Freestyle)	CatchUp	60% Effort
CatchUp
1x100	Swim	(Freestyle)		80% Effort

4x25	Drill	(Freestyle)	8Kick, 3 Pull	60% Effort
8Kick, 3 Pull
4x25	Drill	(Freestyle)	Bow & Arrow	60% Effort
Bow & Arrow
1x100	Swim	(Freestyle)		60% Effort

600

1 X { 1x{

4x25	Drill	(Breaststroke)	Heels 2 Hands	60% Effort
Heels 2 Hands
4x25	Drill	(Breaststroke)	3Kick 1 Pull	60% Effort
3Kick 1 Pull
1x100	Swim	(Breaststroke)		80% Effort

4x25	Drill	(Breaststroke)	Splash Drill	60% Effort
Splash Drill
4x25	Drill	(Breaststroke)	Pull, Breath, Glide, Kick Glide	60% Effort
Pull, Breath, Glide, Kick Glide
1x100	Swim	(Breaststroke)		60% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy 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:

Efficient Best Stroke - Freestyle - 04/19/2022

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 04/19/2022

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3300

Creator:

swim-bot

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