Swim Workout: Royal Excellent Stroke - Breaststroke - 01/17/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x200	Warm-Up	(Choice)	Choice Warm Up	60% Effort
Choice Warm Up
4x50	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Other	(Mixed)	25 Drill / 25 Swim	70% Effort
25 Drill / 25 Swim
4x50	Kick	(Breaststroke)		70% Effort

1100

2 X { 2x{

1x200	Swim	(Freestyle)	6-beat kick	70% Effort
6-beat kick
2x100	Swim	(Breaststroke)	Build speed by 25s	80% Effort
Build speed by 25s
6x25	Sprint	(Breaststroke)	Max Effort T	90% Effort
Max Effort T

2400

3 X { 3x{

4x50	Swim	(Breaststroke)	Try to Maintain 200 Pace + 2	70% Effort
Try to Maintain 200 Pace + 2
1x100	Swim	(Choice)	Loose & Slow	20% Effort
Loose & Slow
16x25	Sprint	(Breaststroke)	ODDS - EZ / EVENS - No Push From Wall + Increase Stroke Rate Through 25	70% Effort
ODDS - EZ / EVENS - No Push From Wall + Increase Stroke Rate Through 25
1x100	Swim	(Choice)	Loose & Slow	20% Effort
Loose & Slow

200

1 X { 1x{

1x200	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 4500

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Royal Excellent Stroke - Breaststroke - 01/17/2023

Workout Description:

Auto-Generated Stroke - Breaststroke workout for Youth swimmers -- 01/17/2023

Workout Type:

Stroke - Breaststroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4500

Creator:

swim-bot

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