Swim Workout: Awful Bright Stroke - 12/19/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x200	Warm-Up	(Choice)		50% Effort

8x25	Drill	(Freestyle)	Each length start with 12.5 yards underwater, finish swimming	60% Effort
Each length start with 12.5 yards underwater, finish swimming

700

1 X { 1x{

4x100	Swim	(Choice)	Fist Swimming Drill	70% Effort
Fist Swimming Drill
4x50	Swim	(Choice)	Descend	70% Effort
Descend
4x25	Swim	(Freestyle)	No Breathers	70% Effort
No Breathers

1400

1 X { 1x{

4x100	Other	(IM)	Kick / Swim / Drill / Swim by 25	70% Effort
Kick / Swim / Drill / Swim by 25
4x50	Kick	(Butterfly)	Start with verticle kicking in the deep end. Kick w/ snorkel if possible	70% Effort
Start with verticle kicking in the deep end. Kick w/ snorkel if possible
4x50	Drill	(Butterfly)	Head lead, chin surfing, kick not stopping. 2 w/ fins 2 w/out fins	80% Effort
Head lead, chin surfing, kick not stopping. 2 w/ fins 2 w/out fins
4x50	Drill	(Butterfly)	B2S Butterfly to streamline - make sure they are kicking twice when pulling and then no kicking when holding streamline. 2 w/ fins 2 w/out fins	60% Effort
B2S Butterfly to streamline - make sure they are kicking twice when pulling and then no kicking when holding streamline. 2 w/ fins 2 w/out fins
4x50	Swim	(Butterfly)	Make sure they are straight arm over the water, thumbs down and head entering water first	90% Effort
Make sure they are straight arm over the water, thumbs down and head entering water first
8x25	Sprint	(Butterfly)	As Fast As Possible - 30 Seconds Rest	100% Effort
As Fast As Possible - 30 Seconds Rest

100

1 X { 1x{

1x100	Warm-Down	(Choice)	Easy Warmdown	50% Effort
Easy Warmdown

Total Distance: 2600

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:

Awful Bright Stroke - 12/19/2022

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 12/19/2022

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2600

Creator:

swim-bot

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