Swim Workout: Spicy Lively Stroke - 01/15/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

5x200	Warm-Up	(Mixed)	200 SKIDS (200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim)	60% Effort
200 SKIDS (200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim)

1650

3 X { 3x{

1x150	Drill	(Choice)		70% Effort

1x50	Sprint	(Choice)		90% Effort

1x100	Drill	(Choice)		70% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Drill	(Choice)		70% Effort

1x150	Sprint	(Choice)	At least 30 seconds rest before next circuit round.	90% Effort
At least 30 seconds rest before next circuit round.

850

1 X { 1x{

5x50	Pull	(Freestyle)	w/ pullbuoy+paddles	60% Effort
w/ pullbuoy+paddles
5x50	Kick	(Freestyle)	w/ fins	60% Effort
w/ fins
5x50	Swim	(Freestyle)		100% Effort

1x100	Warm-Down	(Choice)		30% Effort

Total Distance: 3500

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:

Spicy Lively Stroke - 01/15/2023

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 01/15/2023

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3500

Creator:

swim-bot

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