Swim Workout: Wonderful Big IM - 01/04/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Freestyle)		40% Effort

800

1 X { 1x{

4x100	Drill	(IM)	Butterfly - Stoneskipper Backstroke - free/back switch Breatstroke - Arms with dolphin kick Freestyle - Catchup	30% Effort
Butterfly - Stoneskipper Backstroke - free/back switch Breatstroke - Arms with dolphin kick Freestyle - Catchup
4x50	Sprint	(Freestyle)		70% Effort

1x200	Swim	(Freestyle)		40% Effort

400

2 X { 2x{

1x50	Drill	(Butterfly)	easy fly drill	60% Effort
easy fly drill
1x50	Drill	(Backstroke)	6 kick switch	60% Effort
6 kick switch
1x50	Drill	(Breaststroke)	3 kicks 1 pull	60% Effort
3 kicks 1 pull
1x50	Drill	(Freestyle)	catch up	60% Effort
catch up

750

1 X { 1x{

1x75	Swim	(IM)	FFF	80% Effort
FFF
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 2750

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 Big IM - 01/04/2023

Workout Description:

Auto-Generated IM workout for Youth swimmers -- 01/04/2023

Workout Type:

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2750

Creator:

swim-bot

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