Swim Workout: (ESSK) BERIL - DENIZ - GUVEN by deniz erkek

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Mixed)	DRILL 3.00''	60% Effort
DRILL 3.00''
1x200	Swim	(Freestyle)	PULL PULL BUOY 3.00''	60% Effort
PULL PULL BUOY 3.00''
1x200	Kick	(IM)	SNORKEL 4.00''	60% Effort
SNORKEL 4.00''

1000

4 X { 4x{

1x150	Swim	(Freestyle)	PB+EP AEROBIC TO ANAEROBIC 2.00''	60% Effort
PB+EP AEROBIC TO ANAEROBIC 2.00''
4x25	Swim	(Freestyle)	PB+EP 1.40''-25 5SN	60% Effort
PB+EP 1.40''-25 5SN

1200

4 X { 4x{

4x50	Swim	(Butterfly)	FINS 200 PACE 0.50''	60% Effort
FINS 200 PACE 0.50''
4x25	Swim	(Freestyle)	FINS RP 1.40''	60% Effort
FINS RP 1.40''

1400

4 X { 4x{

1x50	Kick	(Backstroke)	6-6 YAN SIRTUSTU AYAK 1.00''	60% Effort
6-6 YAN SIRTUSTU AYAK 1.00''
1x25	Kick	(Choice)	MAIN STROKE 0.35'' DIP	60% Effort
MAIN STROKE 0.35'' DIP
2x50	Drill	(Choice)	25 BR SCULL 25 BR SRT AYAK 1.00''	60% Effort
25 BR SCULL 25 BR SRT AYAK 1.00''
1x25	Kick	(Choice)	MAIN STROKE 0.35'' DIP	60% Effort
MAIN STROKE 0.35'' DIP
3x50	Kick	(Freestyle)	(CS LR MVO2 ) 1.00''	60% Effort
(CS LR MVO2 ) 1.00''

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)	4.30''	60% Effort
4.30''

Total Distance: 4500

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:

(ESSK) BERIL - DENIZ - GUVEN

Workout Description:

02.12.2022

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Meters

Total Yards:

4500

Creator:

deniz erkek

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