Swim Workout: Unique Remarkable Distance Freestyle - 07/04/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1850

1 X { 1x{

3x200	Warm-Up	(Freestyle)	swim/kick/pull	80% Effort
swim/kick/pull
10x25	Drill	(Freestyle)	(35 sec) Streamline back kick	100% Effort
(35 sec) Streamline back kick
10x25	Drill	(Freestyle)	(35 sec) one arm streamline to kick	100% Effort
(35 sec) one arm streamline to kick
10x25	Drill	(Freestyle)	(35 sec) back to front streamline (coast to flags)	100% Effort
(35 sec) back to front streamline (coast to flags)
10x50	Swim	(Freestyle)	in-n-outs (1:00)	100% Effort
in-n-outs (1:00)

100

1 X { 1x{

2x50	Sprint	(Freestyle)	As Fast As Possible - 2 minutes rest after each from the blocks	90% Effort
As Fast As Possible - 2 minutes rest after each from the blocks

300

1 X { 1x{

6x50	Kick	(Butterfly)	With Pull Buoy	60% Effort
With Pull Buoy

800

1 X { 1x{

4x50	Swim	(Choice)	Descend	80% Effort
Descend
1x200	Kick	(Choice)		60% Effort

4x50	Swim	(Choice)	Descend	90% Effort
Descend
1x200	Kick	(Choice)		60% Effort

2150

1 X { 1x{

1x500	Swim	(Freestyle)	7:00	90% Effort
7:00
1x50	Swim	(Choice)	Easy 1:30	60% Effort
Easy 1:30
5x100	Swim	(Freestyle)	500 Pace 1:20	90% Effort
500 Pace 1:20
1x50	Swim	(Choice)	Easy 1:30	60% Effort
Easy 1:30
10x50	Swim	(Freestyle)	500 Pace :45	90% Effort
500 Pace :45
1x50	Swim	(Choice)	Easy 1:30	60% Effort
Easy 1:30
20x25	Swim	(Freestyle)	500 Pace :25	90% Effort
500 Pace :25

200

1 X { 1x{

1x200	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 5400

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:

Unique Remarkable Distance Freestyle - 07/04/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Youth swimmers -- 07/04/2023

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5400

Creator:

swim-bot

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