Swim Workout: Famous Attractive Stroke - 11/29/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

10x100	Warm-Up	(Mixed)	S/K/D/P/S	60% Effort
S/K/D/P/S

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

1400

2 X { 2x{

3x150	Swim	(Mixed)	1st round free, 2nd round BNF	70% Effort
1st round free, 2nd round BNF
2x100	Pull	(Mixed)		80% Effort

1x50	Sprint	(Mixed)		90% Effort

500

1 X { 1x{

1x100	Swim	(Freestyle)	Get out complete 20 squat jumps	40% Effort
Get out complete 20 squat jumps
1x100	Kick	(Freestyle)	Get out complete 30 crunches	40% Effort
Get out complete 30 crunches
1x100	Pull	(Freestyle)	Get out complete 20 push-ups	40% Effort
Get out complete 20 push-ups
1x100	Drill	(Freestyle)	Get out complete 2 X :20 flutter kicks rest :20 between sets	40% Effort
Get out complete 2 X :20 flutter kicks rest :20 between sets
1x100	Swim	(Freestyle)	Get out complete 20 burpees	40% Effort
Get out complete 20 burpees

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

350

1 X { 1x{

1x100	Warm-Down	(Choice)	30% Effort

1x50	Other	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Warm-Down	(Choice)	30% Effort

Total Distance: 6450

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:

Famous Attractive Stroke - 11/29/2022

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 11/29/2022

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6450

Creator:

swim-bot

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