Swim Workout: Ancient Awesome Distance Freestyle - 11/24/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x300	Warm-Up	(Mixed)	100 Free/ 100 Back/ 100 KOB	60% Effort
100 Free/ 100 Back/ 100 KOB
2x150	Warm-Up	(Choice)	KDS by 50 2:15	70% Effort
KDS by 50 2:15
4x50	Warm-Up	(IM)	DS IM Order :55	80% Effort
DS IM Order :55
8x25	Sprint	(Choice)	10 UW Kicks and Build :35	90% Effort
10 UW Kicks and Build :35

2550

1 X { 1x{

3x500	Swim	(Freestyle)	Descend	80% Effort
Descend
3x250	Swim	(Freestyle)	Descend	80% Effort
Descend
3x100	Swim	(Freestyle)	Even Paced	90% Effort
Even Paced

400

1 X { 1x{

1x100	Warm-Down	(Choice)	60% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	60% Effort

1x50	Sprint	(Freestyle)	60% Effort

1x100	Warm-Down	(Choice)	60% Effort

Total Distance: 3950

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:

Ancient Awesome Distance Freestyle - 11/24/2022

Workout Description:

Auto-Generated Distance Freestyle workout for Youth swimmers -- 11/24/2022

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3950

Creator:

swim-bot

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