Swim Workout: Elegant Glorious Stroke - 03/07/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

16x50	Warm-Up	(Freestyle)	Warm up the car	60% Effort
Warm up the car
4x50	Pull	(Freestyle)	Stretch it out	60% Effort
Stretch it out
4x50	Kick	(Choice)	Remember the engine	60% Effort
Remember the engine
2x50	Swim	(Choice)	Nice and smooth	60% Effort
Nice and smooth

600

2 X { 2x{

1x150	Drill	(Freestyle)	Swim with your hands in fists	70% Effort
Swim with your hands in fists
1x100	Swim	(Freestyle)	Alternate breathing 3/5 by 25	80% Effort
Alternate breathing 3/5 by 25
1x50	Kick	(Choice)		60% 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

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

3000

2 X { 2x{

1x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
2x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
3x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
4x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
5x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 7700

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:

Elegant Glorious Stroke - 03/07/2023

Workout Description:

Auto-Generated Stroke workout for Adult/Masters swimmers -- 03/07/2023

Workout Type:

Stroke

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7700

Creator:

swim-bot

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