Swim Workout: QO Practice - 11/17/22 by Staci Armezzani

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1100

1 X { 1x{

1x300	Warm-Up	(Choice)		60% Effort

4x50	Kick	(Mixed)	25 kick/25 swim, odd: free, even: NF	60% Effort
25 kick/25 swim, odd: free, even: NF
4x50	Drill	(Mixed)	25 drill/25 swim, odd: free, even: NF	60% Effort
25 drill/25 swim, odd: free, even: NF
4x50	Swim	(Choice)	25 build/25 smooth	60% Effort
25 build/25 smooth
8x25	Swim	(IM)	2 per stroke, odd: fast, even: smooth	60% Effort
2 per stroke, odd: fast, even: smooth

1200

4 X { 4x{

1x125	Swim	(Freestyle)	big and strong	70% Effort
big and strong
1x50	Swim	(Choice)	FAST	80% Effort
FAST
1x75	Swim	(Choice)	swam stroke at the 50, FASTER	90% Effort
swam stroke at the 50, FASTER
1x50	Swim	(Freestyle)	smooth	50% Effort
smooth

300

1 X { 1x{

6x50	Warm-Down	(Choice)	no breaststroke, focus on breakout past the flag with 5-6 dolphins on each wall	60% Effort
no breaststroke, focus on breakout past the flag with 5-6 dolphins on each wall

Total Distance: 2600

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:

QO Practice - 11/17/22

Workout Description:

Tryouts - Day 2 Test Set

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2600

Creator:

Staci Armezzani

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