Swim Workout: Lively Shocking Distance Freestyle - 01/05/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x300	Warm-Up	(Mixed)	100 Free/ 100 Back/ 100 KOB	60% Effort
100 Free/ 100 Back/ 100 KOB
2x150	Warm-Up	(Choice)	KDS by 50 2:15	70% Effort
KDS by 50 2:15
4x50	Warm-Up	(IM)	DS IM Order :55	80% Effort
DS IM Order :55
8x25	Sprint	(Choice)	10 UW Kicks and Build :35	90% Effort
10 UW Kicks and Build :35

550

1 X { 1x{

6x50	Swim	(Freestyle)	Max 10 seconds rest	80% Effort
Max 10 seconds rest
10x25	Sprint	(Freestyle)	Push 'till your muscles burn	90% Effort
Push 'till your muscles burn

800

1 X { 1x{

1x100	Swim	(Freestyle)	50% Effort

1x100	Swim	(Freestyle)	50% Effort

1x100	Swim	(Freestyle)	60% Effort

1x100	Swim	(Freestyle)	70% Effort

1x100	Swim	(Freestyle)	70% Effort

1x100	Swim	(Freestyle)	80% Effort

1x100	Swim	(Freestyle)	90% Effort

1x100	Swim	(Freestyle)	100% Effort

1600

1 X { 1x{

1x200	Swim	(Freestyle)	Count Strokes per length and keep same pace	60% Effort
Count Strokes per length and keep same pace
8x25	Sprint	(Freestyle)	swim each length without taking a breathe	100% Effort
swim each length without taking a breathe
8x50	Swim	(Freestyle)	3 kicks for each arm stroke,	80% Effort
3 kicks for each arm stroke,
4x200	Swim	(Freestyle)	Alternate 3-5-7-3	70% Effort
Alternate 3-5-7-3

400

1 X { 1x{

1x100	Warm-Down	(Choice)	60% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	60% Effort

1x50	Sprint	(Freestyle)	60% Effort

1x100	Warm-Down	(Choice)	60% Effort

Total Distance: 4350

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:

Lively Shocking Distance Freestyle - 01/05/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Youth swimmers -- 01/05/2023

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4350

Creator:

swim-bot

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