Swim Workout: Dauntless Lovely Stroke - Freestyle - 06/23/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

100

1 X { 1x{

1x100	Warm-Up	(Freestyle)	Swim first, Build second	60% Effort
Swim first, Build second

2000

1 X { 1x{

1x400	Pull	(Freestyle)	60% Effort

4x100	Sprint	(Freestyle)	60% Effort

1x300	Pull	(Freestyle)	60% Effort

3x100	Sprint	(Freestyle)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

2x100	Sprint	(Freestyle)	60% Effort

1x100	Pull	(Freestyle)	60% Effort

1x100	Sprint	(Freestyle)	60% Effort

200

1 X { 1x{

8x25	Kick	(Butterfly)	Underwater Dolphin Kick - aim for at least 15 yards/meters	70% Effort
Underwater Dolphin Kick - aim for at least 15 yards/meters

300

1 X { 1x{

12x25	Other	(Mixed)	Evens: Swim, Odds: Kick w/o board	70% Effort
Evens: Swim, Odds: Kick w/o board

500

1 X { 1x{

4x50	Swim	(Freestyle)	Descend w/paddles	70% Effort
Descend w/paddles
3x100	Kick	(Choice)	Descend	60% Effort
Descend

150

1 X { 1x{

6x25	Warm-Down	(Freestyle)	EZ Warm Down - Rest as Needed	40% Effort
EZ Warm Down - Rest as Needed

Total Distance: 3250

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

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Swim Workout Info

Workout Title:

Dauntless Lovely Stroke - Freestyle - 06/23/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Adult/Masters swimmers -- 06/23/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3250

Creator:

swim-bot

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