Swim Workout: Fast Bright Stroke - 11/17/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x300	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
12x50	Kick	(IM)	(3) 50's of each kick IMO	70% Effort
(3) 50's of each kick IMO
4x100	Pull	(IM)	25R/25L/50B	70% Effort
25R/25L/50B

500

1 X { 1x{

1x500	Swim	(IM)	as 5 X 100 IM's (TECHNIQUE,)	70% Effort
as 5 X 100 IM's (TECHNIQUE,)

2250

1 X { 1x{

4x100	Drill	(Breaststroke)	2k1p/3k1p/321/swim Alternating every 25y	60% Effort
2k1p/3k1p/321/swim Alternating every 25y
5x25	Sprint	(Butterfly)		60% Effort

1x50	Swim	(Freestyle)	EZ	60% Effort
EZ
5x50	Sprint	(Backstroke)		60% Effort

5x75	Swim	(Breaststroke)	Build by 25y	60% Effort
Build by 25y
2x100	Swim	(Breaststroke)	Negative splits	60% Effort
Negative splits
5x50	Sprint	(Breaststroke)		60% Effort

4x150	Drill	(Other)	Catch Up, Finger tip, 3 & Hold	60% Effort
Catch Up, Finger tip, 3 & Hold

1800

1 X { 1x{

4x50	Sprint	(Choice)	200 Pace Swims of Event 1	100% Effort
200 Pace Swims of Event 1
1x500	Warm-Down	(Freestyle)	Clear Lactate + 6:00 Rest	20% Effort
Clear Lactate + 6:00 Rest
4x50	Sprint	(Choice)	200 Pace Swims of Event 2	100% Effort
200 Pace Swims of Event 2
1x500	Warm-Down	(Freestyle)	Clear Lactate + 6:00 Rest	20% Effort
Clear Lactate + 6:00 Rest
4x25	Sprint	(Choice)	200 Pace Swims of Relay Leg	90% Effort
200 Pace Swims of Relay Leg
1x300	Warm-Down	(Freestyle)	Clear Lactate + 2:00 Rest	20% Effort
Clear Lactate + 2:00 Rest

Total Distance: 5850

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:

Fast Bright Stroke - 11/17/2022

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 11/17/2022

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5850

Creator:

swim-bot

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