Swim Workout: Shocking Shocking Speed - 06/22/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1600

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
10x50	Swim	(Choice)	Descend 1-5 repeat Descend 6-10	60% Effort
Descend 1-5 repeat Descend 6-10
6x100	Other	(Mixed)	75 Drill / 25 Kick Fast	70% Effort
75 Drill / 25 Kick Fast

750

1 X { 1x{

5x150	Swim	(Freestyle)	Build by 50	70% Effort
Build by 50

1 X { 1x{

1x25	Other	(Other)	Boga Circuit	80% Effort
Boga Circuit

1800

4 X { 4x{

1x200	Swim	(Freestyle)	80% Effort - 15 Seconds Rest	80% Effort
80% Effort - 15 Seconds Rest
1x150	Swim	(Freestyle)	90% Effort - 30 Seconds Rest	90% Effort
90% Effort - 30 Seconds Rest
1x100	Sprint	(Freestyle)	100% Efford - 1 minute Rest	100% Effort
100% Efford - 1 minute Rest

400

1 X { 1x{

1x100	Warm-Down	(Choice)	30% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

Total Distance: 4575

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:

Shocking Shocking Speed - 06/22/2023

Workout Description:

Auto-Generated Speed workout for Youth swimmers -- 06/22/2023

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4575

Creator:

swim-bot

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