Swim Workout: Accurate Tasty Stroke - 12/20/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x200	Warm-Up	(Mixed)		70% Effort

4x75	Warm-Up	(Choice)	Kick/Drill/Swim your stroke	60% Effort
Kick/Drill/Swim your stroke

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

3400

1 X { 1x{

8x50	Swim	(Choice)	on :45 Establish pace at 80% effort Same stroke whole circuit	80% Effort
on :45 Establish pace at 80% effort Same stroke whole circuit
6x200	Swim	(Choice)	Pace off of 50's with 15 sec. rest	80% Effort
Pace off of 50's with 15 sec. rest
3x400	Swim	(Choice)	Pace off of 200's with 15 sec. rest	80% Effort
Pace off of 200's with 15 sec. rest
6x100	Swim	(Choice)	Sprint Choice :20 rest	90% Effort
Sprint Choice :20 rest

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)	Do more if needed. No sore muscles today :-)	60% Effort
Do more if needed. No sore muscles today :-)

Total Distance: 8700

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:

Accurate Tasty Stroke - 12/20/2022

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 12/20/2022

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8700

Creator:

swim-bot

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