Swim Workout: Colorful Huge Sprint Freestyle - 12/08/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Choice)	Choice Warm up	50% Effort
Choice Warm up
4x50	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Kick	(Choice)	Descend	70% Effort
Descend

2000

5 X { 5x{

1x125	Kick	(Mixed)	5 Minutes of Vertical Kicking - :30 second dolphin Kick, :30 seconds Free Kick repeated 5 times	80% Effort
5 Minutes of Vertical Kicking - :30 second dolphin Kick, :30 seconds Free Kick repeated 5 times
10x25	Sprint	(Mixed)	100% all-out sprint to mid-point. Minimum of 4 dolphin kicks off wall. NO BREATH to mid-point. Swim easy to wall after mid-point	90% Effort
100% all-out sprint to mid-point. Minimum of 4 dolphin kicks off wall. NO BREATH to mid-point. Swim easy to wall after mid-point
1x25	Other	(Other)	Round 1 and 3 are Freestyle Round 2 is non-Free stroke Round 4 is different than Round 2 non-free stroke	10% Effort
Round 1 and 3 are Freestyle Round 2 is non-Free stroke Round 4 is different than Round 2 non-free stroke

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Choice Warm Down	40% Effort
Choice Warm Down

Total Distance: 2900

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:

Colorful Huge Sprint Freestyle - 12/08/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Youth swimmers -- 12/08/2022

Workout Type:

Sprint Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2900

Creator:

swim-bot

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