Swim Workout: Small Therapeutic Stroke - Freestyle - 07/05/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

200

1 X { 1x{

1x100	Warm-Up	(Freestyle)	EZ Warm Up	50% Effort
EZ Warm Up
1x100	Warm-Up	(Choice)		50% Effort

600

1 X { 1x{

1x100	Drill	(Breaststroke)	Up/Kick/Glide with quarter noodle	70% Effort
Up/Kick/Glide with quarter noodle
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick
1x100	Drill	(Breaststroke)	Up/Kick/Glide holding ball out front	70% Effort
Up/Kick/Glide holding ball out front
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick
1x100	Drill	(Breaststroke)	2K1P (2 kick 1 pull)	70% Effort
2K1P (2 kick 1 pull)
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick
1x100	Drill	(Breaststroke)	B2S (Breast stroke cycle, STREAMLINE 3 sec)	70% Effort
B2S (Breast stroke cycle, STREAMLINE 3 sec)
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick

600

1 X { 1x{

1x100	Drill	(Breaststroke)	Up/Kick/Glide with quarter noodle	70% Effort
Up/Kick/Glide with quarter noodle
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick
1x100	Drill	(Breaststroke)	Up/Kick/Glide holding ball out front	70% Effort
Up/Kick/Glide holding ball out front
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick
1x100	Drill	(Breaststroke)	2K1P (2 kick 1 pull)	70% Effort
2K1P (2 kick 1 pull)
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick
1x100	Drill	(Breaststroke)	B2S (Breast stroke cycle, STREAMLINE 3 sec)	70% Effort
B2S (Breast stroke cycle, STREAMLINE 3 sec)
2x25	Swim	(Breaststroke)	Make sure they are taking a small pull and still streamline. No Scissor or anyother kick	90% Effort
Make sure they are taking a small pull and still streamline. No Scissor or anyother kick

300

1 X { 1x{

4x25	Swim	(Freestyle)	Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step.	60% Effort
Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off wall. Make sure they are holding their streamline and no belly flops before they move to next step.
4x25	Swim	(Backstroke)	Work on backstroke start and the start protocol	60% Effort
Work on backstroke start and the start protocol
2x25	Swim	(Butterfly)	Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step.	60% Effort
Dive progression and meet prep work. Start these 25's one arm slap dive from block if they are ready. . Make sure they are holding their streamline and no belly flops before they move to next step.
2x25	Swim	(Breaststroke)	Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step.	60% Effort
Dive progression and meet prep work. Start these 25's from a kneeling or standing dive off the block. Make sure they are holding their streamline and no belly flops before they move to next step.

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 2000

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

Print

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Swim Workout Info

Workout Title:

Small Therapeutic Stroke - Freestyle - 07/05/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 07/05/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2000

Creator:

swim-bot

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