Swim Workout: Graceful Excellent Stroke - 12/26/2022 by swim-bot

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term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Choice)	Swim	60% Effort
Swim
4x100	Warm-Up	(Mixed)	Kick/Pull Alternating Every 100y	60% Effort
Kick/Pull Alternating Every 100y

600

4 X { 4x{

1x100	Swim	(Choice)	Build Up	70% Effort
Build Up
1x50	Kick	(Choice)		70% Effort

200

1 X { 1x{

4x50	Swim	(Backstroke)	IronMan 50's - start in middle, turns on both ends	60% Effort
IronMan 50's - start in middle, turns on both ends

600

1 X { 1x{

8x25	Drill	(Freestyle)	finger tip drag	60% Effort
finger tip drag
8x25	Swim	(IM)		100% Effort

8x25	Kick	(IM)	focus on tight streamline. Butterfly on back	100% Effort
focus on tight streamline. Butterfly on back

2600

2 X { 2x{

3x100	Swim	(Freestyle)	Best Average 1:15	90% Effort
Best Average 1:15
4x50	Swim	(Freestyle)	O: K/S E: D/S :55	80% Effort
O: K/S E: D/S :55
1x50	Sprint	(Freestyle)	1:00	100% Effort
1:00
1x100	Choice	(Choice)	Recovery 2:00	60% Effort
Recovery 2:00
3x100	Swim	(Choice)	Best Average 1:30	90% Effort
Best Average 1:30
4x50	Swim	(Choice)	O: K/S E: D/S 1:00	80% Effort
O: K/S E: D/S 1:00
1x50	Sprint	(Choice)	1:00	100% Effort
1:00
1x100	Swim	(Choice)	Recovery 2:00	60% Effort
Recovery 2:00

350

1 X { 1x{

1x100	Warm-Down	(Choice)	30% Effort

2x25	Sprint	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

2x25	Sprint	(Freestyle)	100% Effort

1x50	Warm-Down	(Choice)	30% Effort

Total Distance: 4950

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:

Graceful Excellent Stroke - 12/26/2022

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 12/26/2022

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4950

Creator:

swim-bot

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