Swim Workout: Fancy Royal Stroke - Freestyle - 02/07/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
4x100	Swim	(Freestyle)	Descend	60% Effort
Descend
4x50	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Kick	(Choice)	Build Up	70% Effort
Build Up

850

1 X { 1x{

1x200	Swim	(Freestyle)	(this whole circuit should take less than 20 minutes)	70% Effort
(this whole circuit should take less than 20 minutes)
1x200	Kick	(Freestyle)	With board	70% Effort
With board
1x200	Pull	(Freestyle)	Use this to make sure they know how to use buoy	70% Effort
Use this to make sure they know how to use buoy
10x25	Kick	(Butterfly)	Vertical kick butterfly in deep end with hands out. 15sec rest 30 sec on.	100% Effort
Vertical kick butterfly in deep end with hands out. 15sec rest 30 sec on.

2703

3 X { 3x{

1x100	Kick	(Freestyle)	Streamline on back	70% Effort
Streamline on back
1x100	Drill	(Freestyle)	Catch Up	70% Effort
Catch Up
1x100	Drill	(Freestyle)	Finger tip with 3 and hold	70% Effort
Finger tip with 3 and hold
1x100	Kick	(Freestyle)	Overkick (kick faster than arm tempo)	80% Effort
Overkick (kick faster than arm tempo)
6x50	Swim	(Freestyle)	25 over kick, 25 DPS	80% Effort
25 over kick, 25 DPS
2x100	Swim	(Freestyle)	Sprint for time	90% Effort
Sprint for time
1x1	Other	(Other)	First and third time through with fins	60% Effort
First and third time through with fins

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 5053

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:

Fancy Royal Stroke - Freestyle - 02/07/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 02/07/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5053

Creator:

swim-bot

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