Swim Workout: Attractive Powerful Stroke - Backstroke - 02/08/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1150

1 X { 1x{

1x400	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(IM)	Kick/Drill	60% Effort
Kick/Drill
1x200	Warm-Up	(Freestyle)	Pull with buoy and paddles snorkel if you have it	60% Effort
Pull with buoy and paddles snorkel if you have it
1x50	Warm-Up	(Freestyle)	Kick and Scull	60% Effort
Kick and Scull
4x75	Warm-Up	(Butterfly)	BF/DKOB/BF	70% Effort
BF/DKOB/BF

300

4 X { 4x{

1x25	Kick	(Backstroke)	Streamline KOB	80% Effort
Streamline KOB
1x25	Swim	(Freestyle)	Finish with a flip turn straight into underwater streamline w/ dolphin kicks for Backstroke T2	70% Effort
Finish with a flip turn straight into underwater streamline w/ dolphin kicks for Backstroke T2
1x25	Swim	(Backstroke)		90% Effort

2300

1 X { 1x{

4x200	Other	(Backstroke)	Kick / Swim / Drill / Swim by 25	70% Effort
Kick / Swim / Drill / Swim by 25
5x100	Kick	(Backstroke)		70% Effort

6x75	Drill	(Backstroke)	Choice Drill	80% Effort
Choice Drill
7x50	Swim	(Backstroke)		90% Effort

8x25	Sprint	(Backstroke)	As Fast As Possible - 30 Seconds Rest	100% Effort
As Fast As Possible - 30 Seconds Rest

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 4050

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:

Attractive Powerful 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:

4050

Creator:

swim-bot

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