Swim Workout: Spicy Royal Other - 10/03/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x400	Warm-Up	(Choice)		60% Effort

4x100	Warm-Up	(Mixed)	Kick/Pull Alternating Every 100y	60% Effort
Kick/Pull Alternating Every 100y

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

1000

1 X { 1x{

20x25	Sprint	(Mixed)	Free then Fly every 25 is on 25 seconds with 35 seconds rest	70% Effort
Free then Fly every 25 is on 25 seconds with 35 seconds rest
10x50	Sprint	(Mixed)	50 Fly then 50 Free on 1:20	80% Effort
50 Fly then 50 Free on 1:20
5x0	(Select One)	((Select One))		90% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 3500

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:

Spicy Royal Other - 10/03/2022

Workout Description:

Auto-Generated Other workout for Youth swimmers -- 10/03/2022

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3500

Creator:

swim-bot

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