Swim Workout: Efficient Gorgeous Stroke - Backstroke - 02/08/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Freestyle)		60% Effort

2x100	Warm-Up	(Freestyle)	Side-kick, Side-Kick Switch	60% Effort
Side-kick, Side-Kick Switch
4x50	Warm-Up	(Freestyle)	Descend	80% Effort
Descend

500

2 X { 2x{

1x50	Swim	(Freestyle)	1.20''	60% Effort
1.20''
1x75	Swim	(Backstroke)	1.45''	70% Effort
1.45''
1x100	Swim	(IM)		80% Effort

1x25	Sprint	(Backstroke)		100% Effort

900

1 X { 1x{

6x100	Swim	(Freestyle)	Descend 1-3, 4-6	70% Effort
Descend 1-3, 4-6
6x50	Swim	(Freestyle)	Breathe every 3/5 strokes by 50	70% Effort
Breathe every 3/5 strokes by 50

500

2 X { 2x{

1x50	Swim	(Freestyle)	Relaxed	60% Effort
Relaxed
1x75	Swim	(Backstroke)	Strong	70% Effort
Strong
1x100	Swim	(IM)	Fast	80% Effort
Fast
1x25	Sprint	(Backstroke)	All Out	90% Effort
All Out

1200

1 X { 1x{

8x100	Kick	(Freestyle)	leg day	90% Effort
leg day
4x50	Swim	(Choice)	sprint (add more if time)	60% Effort
sprint (add more if time)
1x200	Warm-Down	(Choice)	warmdown	60% Effort
warmdown

Total Distance: 3700

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:

Efficient Gorgeous Stroke - Backstroke - 02/08/2023

Workout Description:

Auto-Generated Stroke - Backstroke workout for Youth swimmers -- 02/08/2023

Workout Type:

Stroke - Backstroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3700

Creator:

swim-bot

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