Swim Workout: Wonderful Tailor-made Stroke - 11/21/2022 by swim-bot

Hampster Food:

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x400	Warm-Up	(Choice)	Swim	60% Effort
Swim
4x100	Warm-Up	(Mixed)	Kick/Pull Alternating Every 100y	60% Effort
Kick/Pull Alternating Every 100y

600

4 X { 4x{

2x25	Drill	(Freestyle)	CU (Catch-up drill)	70% Effort
CU (Catch-up drill)
2x50	Sprint	(Freestyle)	22-24 strokes per 25 T1 pace	90% Effort
22-24 strokes per 25 T1 pace

1650

3 X { 3x{

1x150	Drill	(Choice)		70% Effort

1x50	Sprint	(Choice)		90% Effort

1x100	Drill	(Choice)		70% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Drill	(Choice)		70% Effort

1x150	Sprint	(Choice)	At least 30 seconds rest before next circuit round.	90% Effort
At least 30 seconds rest before next circuit round.

300

1 X { 1x{

1x300	Warm-Down	(Choice)		60% Effort

Total Distance: 3350

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Wonderful Tailor-made Stroke - 11/21/2022

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 11/21/2022

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3350

Creator:

swim-bot

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