Swim Workout: Harsh Graceful Other - 06/07/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1900

4 X { 4x{

1x100	Warm-Up	(Freestyle)	Alt FC/BC	50% Effort
Alt FC/BC
1x200	Warm-Up	(Choice)	K-S-D-S	60% Effort
K-S-D-S
1x75	Warm-Up	(Freestyle)	BUILD	60% Effort
BUILD
1x100	Warm-Up	(Choice)	KICK	50% Effort
KICK

700

1 X { 1x{

4x25	Kick	(Breaststroke)	Each 25 should stay the same or descend kick count	70% Effort
Each 25 should stay the same or descend kick count
1x50	Swim	(Breaststroke)		80% Effort

4x25	Drill	(Breaststroke)	Splash Drill, swimmers should create a big splash pushing water forward during recovery	70% Effort
Splash Drill, swimmers should create a big splash pushing water forward during recovery
1x50	Swim	(Breaststroke)		80% Effort

4x25	Drill	(Breaststroke)	Sculling Pull with Breaststroke Kick	70% Effort
Sculling Pull with Breaststroke Kick
1x50	Swim	(Breaststroke)		80% Effort

4x25	Drill	(Breaststroke)	Pull, Breath, Glide, Kick, Glide	70% Effort
Pull, Breath, Glide, Kick, Glide
3x50	Swim	(Breaststroke)		80% Effort

750

6 X { 6x{

1x25	Swim	(Freestyle)	Focus on Hand Entry Middle Finger First	70% Effort
Focus on Hand Entry Middle Finger First
1x25	Swim	(Freestyle)	Focus on Arm Tempo	80% Effort
Focus on Arm Tempo
1x25	Sprint	(Freestyle)	Increase Kick	90% Effort
Increase Kick
1x25	Sprint	(Freestyle)	All Out	100% Effort
All Out
1x25	Other	(Other)	1:00 Rest	60% Effort
1:00 Rest

300

3 X { 3x{

1x25	Sprint	(Choice)	3 cycle burst (3 stroke cycles SPRINT, rest of 25 easy)	80% Effort
3 cycle burst (3 stroke cycles SPRINT, rest of 25 easy)
1x25	Sprint	(Choice)	5 cycle burst	80% Effort
5 cycle burst
1x25	Sprint	(Choice)	7 cycle burst	80% Effort
7 cycle burst
1x25	Sprint	(Choice)	9 cycle burst	60% Effort
9 cycle burst

100

1 X { 1x{

1x100	Warm-Down	(Mixed)		40% Effort

Total Distance: 3750

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:

Harsh Graceful Other - 06/07/2023

Workout Description:

Auto-Generated Other workout for Youth swimmers -- 06/07/2023

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3750

Creator:

swim-bot

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