Swim Workout: Powerful Fabulous Stroke - 06/19/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Freestyle)	Swim	50% Effort
Swim
1x200	Kick	(Choice)	Warm-Up Kick	60% Effort
Warm-Up Kick
1x200	Pull	(Choice)	Warm-Up Pull	70% Effort
Warm-Up Pull

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

2900

2 X { 2x{

1x100	Swim	(Choice)	Your stroke	80% Effort
Your stroke
1x100	Pull	(Choice)	Your stroke... paddles, buoy, snorkel if you have them	60% Effort
Your stroke... paddles, buoy, snorkel if you have them
4x50	Drill	(Choice)	Your stroke, different drill each time	70% Effort
Your stroke, different drill each time
4x25	Sprint	(Choice)	Sprint, your stroke	90% Effort
Sprint, your stroke
4x25	Kick	(Choice)	All underwater, if breast work on pullouts	80% Effort
All underwater, if breast work on pullouts
1x100	Pull	(Choice)	Your stroke... paddles, buoy, snorkel if you have them	60% Effort
Your stroke... paddles, buoy, snorkel if you have them
10x25	Other	(Freestyle)	:30 kick, arms straight holding onto wall, after 30 seconds flip turn and sprint to other end	60% Effort
:30 kick, arms straight holding onto wall, after 30 seconds flip turn and sprint to other end
4x50	Swim	(Other)	Your stroke	80% Effort
Your stroke
2x100	Kick	(Choice)	Your stroke, w/ board	60% Effort
Your stroke, w/ board
1x100	Pull	(Choice)	Your stroke... paddles, buoy, snorkel if you have them	60% Effort
Your stroke... paddles, buoy, snorkel if you have them

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Warm-Down Swim	50% Effort
Warm-Down Swim

Total Distance: 7100

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:

Powerful Fabulous Stroke - 06/19/2023

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 06/19/2023

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7100

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.