Swim Workout: Excellent Colorful IM - 12/20/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x300	Warm-Up	(Choice)	EZ Cruise No Flipturns	60% Effort
EZ Cruise No Flipturns
1x200	Warm-Up	(Choice)	EZ Long Pull focus on DPS	60% Effort
EZ Long Pull focus on DPS
4x50	Kick	(Butterfly)	ALT Underwater/KOB by 25	60% Effort
ALT Underwater/KOB by 25
2x25	Warm-Up	(Freestyle)	Mixed Fast	60% Effort
Mixed Fast

2800

1 X { 1x{

6x100	Swim	(IM)	After last leave on the next 60 second mark (at least 1 min rest)	90% Effort
After last leave on the next 60 second mark (at least 1 min rest)
3x200	Swim	(IM)	After last leave on the next 60 second mark (at least 1 min rest)	80% Effort
After last leave on the next 60 second mark (at least 1 min rest)
1x400	Swim	(IM)	After last leave on the next 60 second mark (at least 1 min rest)	70% Effort
After last leave on the next 60 second mark (at least 1 min rest)
3x200	Swim	(IM)	After last leave on the next 60 second mark (at least 1 min rest)	80% Effort
After last leave on the next 60 second mark (at least 1 min rest)
6x100	Swim	(IM)	After last leave on the next 60 second mark (at least 1 min rest)	90% Effort
After last leave on the next 60 second mark (at least 1 min rest)

100

1 X { 1x{

1x100	Warm-Down	(Choice)	swim stroke	60% Effort
swim stroke

Total Distance: 3650

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:

Excellent Colorful IM - 12/20/2022

Workout Description:

Auto-Generated IM workout for Youth swimmers -- 12/20/2022

Workout Type:

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3650

Creator:

swim-bot

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