Swim Workout: Beneficial Strong Stroke - Freestyle - 05/23/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

2700

3 X { 3x{

1x500	Warm-Up	(Choice)	60% Effort

2x100	Kick	(Choice)	60% Effort

2x100	Pull	(Choice)	60% Effort

2000

2 X { 2x{

1x100	Sprint	(Freestyle)	From blocks	80% Effort
From blocks
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery
5x100	Swim	(Freestyle)	HR 160	80% Effort
HR 160
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

1400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, Last one at 200 RP + 1	80% Effort
Descend 1-4, Last one at 200 RP + 1
4x100	Swim	(Freestyle)	Hold 200 BES + 5	80% Effort
Hold 200 BES + 5
1x200	Swim	(Freestyle)	Set-Up for broken 200	50% Effort
Set-Up for broken 200
2x100	Swim	(Freestyle)	Broken 200- Aim for 200 Best Time -3 Secs	100% Effort
Broken 200- Aim for 200 Best Time -3 Secs
1x200	Swim	(Freestyle)	Recover for Next Round	20% Effort
Recover for Next Round

3300

3 X { 3x{

10x25	Other	(Freestyle)	w/ paddles. Focus on catching water with forearms	70% Effort
w/ paddles. Focus on catching water with forearms
5x50	Swim	(Freestyle)		70% Effort

3x200	Pull	(Freestyle)	With paddles. Focus on body position and catch	60% Effort
With paddles. Focus on body position and catch

900

1 X { 1x{

3x200	Drill	(Backstroke)	Cool-Down	20% Effort
Cool-Down
1x300	Warm-Down	(Freestyle)		20% Effort

Total Distance: 10300

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Beneficial Strong Stroke - Freestyle - 05/23/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 05/23/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

10300

Creator:

swim-bot

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