Swim Workout: Excellent Barren Stroke - Freestyle - 11/19/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x100	Warm-Up	(Breaststroke)		40% Effort

1x200	Warm-Up	(Freestyle)		40% Effort

1x200	Kick	(Freestyle)	fins and board	50% Effort
fins and board

1400

1 X { 1x{

8x25	Kick	(Freestyle)	sculling kicks. (work on body extension and keeping hips up.) 45 sec	80% Effort
sculling kicks. (work on body extension and keeping hips up.) 45 sec
8x50	Kick	(Freestyle)	1:45, set faster pace if they can handle it.	90% Effort
1:45, set faster pace if they can handle it.
4x100	Kick	(Freestyle)	20 sec rest (unsure of proper interval)	100% Effort
20 sec rest (unsure of proper interval)
2x200	Kick	(Freestyle)	full sprint fast open turns. 20 sec rest. (unsure of proper interval)	100% Effort
full sprint fast open turns. 20 sec rest. (unsure of proper interval)

450

1 X { 1x{

6x25	Other	(Butterfly)	2 eachStreamline kick / 3k1p drill / swim 12-14 strokes	80% Effort
2 eachStreamline kick / 3k1p drill / swim 12-14 strokes
6x25	Other	(Backstroke)	Streamline kick / 6nRoll drill / swim 16-18 strokes	80% Effort
Streamline kick / 6nRoll drill / swim 16-18 strokes
6x25	Other	(Breaststroke)	Streamline kick / 2k1p drill / swim 12-14 strokes	80% Effort
Streamline kick / 2k1p drill / swim 12-14 strokes

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 2550

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:

Excellent Barren Stroke - Freestyle - 11/19/2022

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 11/19/2022

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2550

Creator:

swim-bot

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