Swim Workout: Macho Broad Stroke - 02/25/2023 by swim-bot

Hampster Food:

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

1600

1 X { 1x{

1x800	Warm-Up	(Freestyle)	Loosen Up + Breath every 5	60% Effort
Loosen Up + Breath every 5
1x400	Kick	(Choice)	Main Stroke Kick	60% Effort
Main Stroke Kick
1x200	Pull	(Freestyle)	Focus on Opening up Shoulders	60% Effort
Focus on Opening up Shoulders
8x25	Swim	(Choice)	200 Target Pace	60% Effort
200 Target Pace

700

2 X { 2x{

1x50	Swim	(Freestyle)		80% Effort

3x50	Sprint	(Freestyle)	Build- Faster Time Each 50	90% Effort
Build- Faster Time Each 50
1x50	Swim	(Breaststroke)		80% Effort

2x50	Sprint	(Breaststroke)	Build- Faster Time Each 50	90% Effort
Build- Faster Time Each 50

2300

1 X { 1x{

4x100	Drill	(Breaststroke)	3k1p / 2k1p / 321 / Swim by 25	60% Effort
3k1p / 2k1p / 321 / Swim by 25
5x25	Sprint	(Butterfly)		60% Effort

1x100	Swim	(Freestyle)	EZ	60% Effort
EZ
5x50	Sprint	(Backstroke)		60% Effort

5x75	Swim	(Breaststroke)	Build by 25y	60% Effort
Build by 25y
2x100	Swim	(Breaststroke)	Negative splits	60% Effort
Negative splits
5x50	Sprint	(Butterfly)		60% Effort

4x150	Drill	(Other)	Catch Up, Finger tip, 3 & Hold	60% Effort
Catch Up, Finger tip, 3 & Hold

300

1 X { 1x{

1x300	Warm-Down	(Choice)		60% Effort

Total Distance: 4900

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:

Macho Broad Stroke - 02/25/2023

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 02/25/2023

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4900

Creator:

swim-bot

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