Swim Workout: Beautiful Ancient Stroke - Freestyle - 09/24/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

200

1 X { 1x{

1x200	Warm-Up	(Choice)		50% Effort

300

1 X { 1x{

4x25	Swim	(Freestyle)	Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step.	60% Effort
Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step.
4x25	Swim	(Backstroke)	Work on backstroke start and the start protocol	60% Effort
Work on backstroke start and the start protocol
2x25	Swim	(Butterfly)	Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step.	60% Effort
Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step.
2x25	Swim	(Breaststroke)	Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step.	60% Effort
Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step.

500

1 X { 1x{

4x50	Drill	(Freestyle)	70% Effort

4x50	Swim	(Freestyle)	80% Effort

2x50	Swim	(Freestyle)	90% Effort

700

1 X { 1x{

4x25	Kick	(Freestyle)	Streamline kick on front	80% Effort
Streamline kick on front
4x25	Kick	(Freestyle)	Streamline kick on R side	80% Effort
Streamline kick on R side
4x25	Kick	(Freestyle)	Streamline kick on L side	80% Effort
Streamline kick on L side
4x25	Drill	(Freestyle)	6nRoll kick drill	70% Effort
6nRoll kick drill
4x25	Drill	(Freestyle)	25 R Triangle Hold / 25 L Triangle Hold	70% Effort
25 R Triangle Hold / 25 L Triangle Hold
4x25	Drill	(Freestyle)	CU (catch up drill)	80% Effort
CU (catch up drill)
4x25	Drill	(Freestyle)	Overkick (slow motion arms & sprint kick)	60% Effort
Overkick (slow motion arms & sprint kick)

1000

1 X { 1x{

1x200	Warm-Down	(Choice)	60% Effort

1x200	Kick	(Choice)	60% Effort

1x200	Pull	(Choice)	60% Effort

1x400	Choice	(Choice)	60% Effort

Total Distance: 2700

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:

Beautiful Ancient Stroke - Freestyle - 09/24/2022

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 09/24/2022

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2700

Creator:

swim-bot

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