Swim Workout: Innocent Enthusiastic Stroke - 02/20/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x300	Warm-Up	(Choice)	Easy Warm-Up	40% Effort
Easy Warm-Up
2x200	Other	(Mixed)	Swim/Kick/Drill/Swim by 50 - nice and relaxed	50% Effort
Swim/Kick/Drill/Swim by 50 - nice and relaxed
3x100	Swim	(Freestyle)	Build up to 80 percent effort	70% Effort
Build up to 80 percent effort
4x50	Swim	(Choice)	Descend	80% Effort
Descend

1200

4 X { 4x{

1x100	Swim	(Breaststroke)	80% Effort

1x50	Swim	(Butterfly)	60% Effort

1x50	Swim	(Backstroke)	60% Effort

1x100	Swim	(Freestyle)	60% Effort

400

1 X { 1x{

1x150	Drill	(Butterfly)		60% Effort

1x100	Pull	(Butterfly)		60% Effort

1x75	Swim	(Butterfly)	build up	60% Effort
build up
1x50	Kick	(Butterfly)	board	60% Effort
board
1x25	Sprint	(Butterfly)		60% Effort

1000

4 X { 4x{

1x100	Swim	(Choice)	90% Effort	80% Effort
90% Effort
1x75	Kick	(Choice)		70% Effort

1x50	Swim	(Choice)	95% Effort	80% Effort
95% Effort
1x25	Kick	(Choice)		70% Effort

1300

1 X { 1x{

4x100	Swim	(Choice)	Descend	70% Effort
Descend
2x50	Drill	(Choice)	Work on technique	60% Effort
Work on technique
3x100	Swim	(Choice)	Descend	70% Effort
Descend
2x50	Kick	(Choice)	Kick	60% Effort
Kick
2x100	Swim	(Choice)	Descend	70% Effort
Descend
2x50	Drill	(Choice)	Work on technique	60% Effort
Work on technique
1x100	Swim	(Choice)	All Out	60% Effort
All Out

300

1 X { 1x{

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

Total Distance: 5400

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:

Innocent Enthusiastic Stroke - 02/20/2023

Workout Description:

Auto-Generated Stroke workout for Adult/Masters swimmers -- 02/20/2023

Workout Type:

Stroke

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5400

Creator:

swim-bot

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