Swim Workout: Encouraging Fabulous Stroke - Backstroke - 06/20/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1150

1 X { 1x{

1x400	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(IM)	Kick/Drill	60% Effort
Kick/Drill
1x200	Warm-Up	(Freestyle)	Pull with buoy and paddles snorkel if you have it	60% Effort
Pull with buoy and paddles snorkel if you have it
1x50	Warm-Up	(Freestyle)	Kick and Scull	60% Effort
Kick and Scull
4x75	Warm-Up	(Butterfly)	BF/DKOB/BF	70% Effort
BF/DKOB/BF

2300

1 X { 1x{

4x200	Other	(Backstroke)	Kick / Swim / Drill / Swim by 25	70% Effort
Kick / Swim / Drill / Swim by 25
5x100	Kick	(Backstroke)		70% Effort

6x75	Drill	(Backstroke)	Choice Drill	80% Effort
Choice Drill
7x50	Swim	(Backstroke)		90% Effort

8x25	Sprint	(Backstroke)	As Fast As Possible - 30 Seconds Rest	100% Effort
As Fast As Possible - 30 Seconds Rest

200

1 X { 1x{

1x200	Warm-Down	(Choice)	After each 50 have them roll the yogo dice and complete pose	50% Effort
After each 50 have them roll the yogo dice and complete pose

Total Distance: 3650

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:

Encouraging Fabulous Stroke - Backstroke - 06/20/2023

Workout Description:

Auto-Generated Stroke - Backstroke workout for Youth swimmers -- 06/20/2023

Workout Type:

Stroke - Backstroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3650

Creator:

swim-bot

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