Swim Workout: Exciting Interesting Stroke - 01/06/2023 by swim-bot

Hampster Food:

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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

500

1 X { 1x{

1x200	Drill	(Other)	IM order by round	70% Effort
IM order by round
1x150	Kick	(Other)		80% Effort

1x100	Pull	(Other)		90% Effort

1x50	Sprint	(Other)	4 breaths or less	100% Effort
4 breaths or less

600

1 X { 1x{

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

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

3000

1 X { 1x{

5x100	Swim	(Choice)	Max effort	90% Effort
Max effort
1x100	Swim	(Freestyle)	Pace	80% Effort
Pace
4x100	Swim	(Choice)	Max effort	90% Effort
Max effort
1x200	Swim	(Freestyle)	pace	80% Effort
pace
3x100	Swim	(Choice)	Max effort	90% Effort
Max effort
1x300	Swim	(Freestyle)	pace	80% Effort
pace
2x100	Swim	(Choice)	Max effort	90% Effort
Max effort
1x400	Swim	(Freestyle)	pace	80% Effort
pace
1x100	Swim	(Choice)	Max effort	90% Effort
Max effort
1x500	Swim	(Freestyle)	pace	80% Effort
pace

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Very easy warm-down	40% Effort
Very easy warm-down

Total Distance: 5000

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:

Exciting Interesting Stroke - 01/06/2023

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 01/06/2023

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5000

Creator:

swim-bot

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