Swim Workout: Massive Interesting Stroke - 07/17/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Freestyle)	Swim	50% Effort
Swim
1x200	Kick	(Choice)	Warm-Up Kick	60% Effort
Warm-Up Kick
1x200	Pull	(Choice)	Warm-Up Pull	70% Effort
Warm-Up Pull

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

1600

8 X { 8x{

1x100	Swim	(Freestyle)	Broken 200 Fast w/ Rest on 1:45	80% Effort
Broken 200 Fast w/ Rest on 1:45
1x75	Swim	(Freestyle)	on 1:30	90% Effort
on 1:30
1x25	Swim	(Freestyle)	Rest :30 after	100% Effort
Rest :30 after

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

850

1 X { 1x{

5x50	Pull	(Breaststroke)	With pull bouy + paddles	60% Effort
With pull bouy + paddles
5x50	Kick	(Breaststroke)		60% Effort

5x50	Sprint	(Breaststroke)		100% Effort

1x100	Warm-Down	(Breaststroke)		30% Effort

Total Distance: 7650

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Massive Interesting Stroke - 07/17/2022

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 07/17/2022

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7650

Creator:

swim-bot

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