Swim Workout: Basic Daily Distance Freestyle - 11/30/2022 by swim-bot

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term

Swim Workout

Distance

Rounds

Sets

3200

1 X { 1x{

3x300	Warm-Up	(Freestyle)	Swim, pull, pull	80% Effort
Swim, pull, pull
8x25	Other	(Freestyle)	high elbow catch	80% Effort
high elbow catch
4x50	Kick	(Freestyle)	no board	90% Effort
no board
16x50	Swim	(Choice)	fr/ br/ fly (even free/ odd choice)	90% Effort
fr/ br/ fly (even free/ odd choice)
1x500	Kick	(Freestyle)	for time	100% Effort
for time
8x75	Swim	(Other)	Br p fly k 50 recover fr	90% Effort
Br p fly k 50 recover fr

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

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: 6400

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:

Basic Daily Distance Freestyle - 11/30/2022

Workout Description:

Auto-Generated Distance Freestyle workout for Youth swimmers -- 11/30/2022

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

6400

Creator:

swim-bot

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