Swim Workout: Wonderful Excellent Stroke - Freestyle - 12/31/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

1300

1 X { 1x{

1x600	Swim	(Choice)	EZ Warmup	40% Effort
EZ Warmup
2x150	Other	(Mixed)	Kick / Drill / Swim by 50	50% Effort
Kick / Drill / Swim by 50
4x100	Swim	(Freestyle)	Descend	60% Effort
Descend

2000

1 X { 1x{

2x50	Swim	(Freestyle)	steady	90% Effort
steady
2x100	Swim	(Freestyle)	steady	90% Effort
steady
2x200	Swim	(Freestyle)	steady	90% Effort
steady
2x300	Swim	(Freestyle)	steady	80% Effort
steady
2x200	Swim	(Freestyle)	steady	90% Effort
steady
2x100	Sprint	(Freestyle)	hard	90% Effort
hard
2x50	Sprint	(Freestyle)	hard	100% Effort
hard

1026

1 X { 1x{

1x1	Choice	(Choice)	This set starts and ends in deep end. (40 sec 25) (1:20 min for 50) Do not go any slower then 1:30 for 50)	60% Effort
This set starts and ends in deep end. (40 sec 25) (1:20 min for 50) Do not go any slower then 1:30 for 50)
10x25	Pull	(Freestyle)	catch up drill. (push for them to keep arms from crossing in front of them.	80% Effort
catch up drill. (push for them to keep arms from crossing in front of them.
10x25	Pull	(Freestyle)	Finger tip drill. push them to drag in straight lines, no crossing in front of head	80% Effort
Finger tip drill. push them to drag in straight lines, no crossing in front of head
10x50	Pull	(Freestyle)	Freestyle pull. flip turn. push off on back and pull back stroke. (Streamline off walls)	100% Effort
Freestyle pull. flip turn. push off on back and pull back stroke. (Streamline off walls)
1x25	Warm-Down	(Freestyle)	easy 25 to get them to shallow end.	60% Effort
easy 25 to get them to shallow end.

Total Distance: 4826

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:

Wonderful Excellent Stroke - Freestyle - 12/31/2022

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 12/31/2022

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4826

Creator:

swim-bot

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