Swim Workout: Cheerful Fabulous Stroke - Freestyle - 02/04/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

350

1 X { 1x{

1x200	Warm-Up	(Choice)	EZ Warm Up - Stop as Needed	40% Effort
EZ Warm Up - Stop as Needed
1x100	Swim	(Choice)	Drill	50% Effort
Drill
1x50	Kick	(Choice)	Kick	60% Effort
Kick

600

4 X { 4x{

1x100	Swim	(Freestyle)	Distance Per Stroke	70% Effort
Distance Per Stroke
1x50	Kick	(Choice)	Keep hips at surface	70% Effort
Keep hips at surface

200

2 X { 2x{

1x75	Swim	(Freestyle)	Distance Per Stroke	70% Effort
Distance Per Stroke
1x25	Swim	(Freestyle)	Peppy	90% Effort
Peppy

2000

1 X { 1x{

1x400	Pull	(Freestyle)	60% Effort

4x100	Sprint	(Freestyle)	80% Effort

1x300	Pull	(Freestyle)	60% Effort

3x100	Sprint	(Freestyle)	80% Effort

1x200	Pull	(Freestyle)	60% Effort

2x100	Sprint	(Freestyle)	90% Effort

1x100	Pull	(Freestyle)	60% Effort

1x100	Sprint	(Freestyle)	90% Effort

2000

1 X { 1x{

1x400	Pull	(Freestyle)	60% Effort

4x100	Sprint	(Freestyle)	60% Effort

1x300	Pull	(Freestyle)	60% Effort

3x100	Sprint	(Freestyle)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

2x100	Sprint	(Freestyle)	60% Effort

1x100	Pull	(Freestyle)	60% Effort

1x100	Sprint	(Freestyle)	60% Effort

200

1 X { 1x{

1x200	Warm-Down	(Mixed)	Don't skip this, you've earned it.	70% Effort
Don't skip this, you've earned it.

Total Distance: 5350

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:

Cheerful Fabulous Stroke - Freestyle - 02/04/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Adult/Masters swimmers -- 02/04/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5350

Creator:

swim-bot

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