Swim Workout: Famous Gorgeous Stroke - 09/27/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

925

1 X { 1x{

1x200	Warm-Up	(Choice)	proper turns (4min)	70% Effort
proper turns (4min)
1x200	Kick	(Choice)	no board (4min)	90% Effort
no board (4min)
10x25	Kick	(Butterfly)	vertical kicking (15 rest,30 sec on)	100% Effort
vertical kicking (15 rest,30 sec on)
1x25	Swim	(Freestyle)	stroke count (40 sec)	80% Effort
stroke count (40 sec)
10x25	Swim	(Freestyle)	one arm catch up (arm facing lane one) same stroke count	80% Effort
one arm catch up (arm facing lane one) same stroke count

550

1 X { 1x{

10x5	Drill	(Freestyle)	Break out drill: push off the wall, dolphin kick 3-4 times, take one big pull to transition, keep other arm tight against head, and kick for 3 sec	60% Effort
Break out drill: push off the wall, dolphin kick 3-4 times, take one big pull to transition, keep other arm tight against head, and kick for 3 sec
10x25	Other	(Mixed)	From the blocks: Odds free, evens stroke (work streamline, dolphin kicks, breakouts, and finishes)	100% Effort
From the blocks: Odds free, evens stroke (work streamline, dolphin kicks, breakouts, and finishes)
10x25	Other	(Mixed)	Turns from the middle: Odds free, evens stroke	100% Effort
Turns from the middle: Odds free, evens stroke

2000

2 X { 2x{

4x50	Swim	(Breaststroke)	Try to Maintain 100 Pace + 3	80% Effort
Try to Maintain 100 Pace + 3
4x75	Swim	(Backstroke)	25 at T2 Pace / 50 at T1 Pace	90% Effort
25 at T2 Pace / 50 at T1 Pace
1x200	Swim	(Freestyle)	Breath Every 5 + 6-Beat Kick	70% Effort
Breath Every 5 + 6-Beat Kick
8x25	Swim	(Butterfly)	Target 100 Stroke Rate	80% Effort
Target 100 Stroke Rate
1x100	Swim	(Choice)	Cool-Down in Between Rounds	30% Effort
Cool-Down in Between Rounds

350

1 X { 1x{

1x100	Warm-Down	(Choice)	30% Effort

1x50	Other	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Warm-Down	(Choice)	30% Effort

Total Distance: 3825

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:

Famous Gorgeous Stroke - 09/27/2022

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 09/27/2022

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3825

Creator:

swim-bot

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