Swim Workout: Gentle Interesting Other - 07/11/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1900

4 X { 4x{

1x100	Warm-Up	(Freestyle)	Alt FC/BC	50% Effort
Alt FC/BC
1x200	Warm-Up	(Choice)	K-S-D-S	60% Effort
K-S-D-S
1x75	Warm-Up	(Freestyle)	BUILD	60% Effort
BUILD
1x100	Warm-Up	(Choice)	KICK	50% Effort
KICK

5100

1 X { 1x{

1x500	Swim	(Choice)	alternate during. do not stop (set1)	60% Effort
alternate during. do not stop (set1)
20x25	Swim	(Backstroke)	SL fly kick (set1)	90% Effort
SL fly kick (set1)
12x50	Swim	(Choice)	6-6 kicks/fr 6- okay Ba/ fr (Set2)	60% Effort
6-6 kicks/fr 6- okay Ba/ fr (Set2)
4x100	Swim	(Backstroke)	back regular (Set2)	60% Effort
back regular (Set2)
3x50	Swim	(Freestyle)	(set 3)	80% Effort
(set 3)
3x100	Swim	(Freestyle)	(Set3)	80% Effort
(Set3)
3x150	Swim	(Freestyle)	(Set3)	80% Effort
(Set3)
12x100	Kick	(Choice)	even fr/choice, odd fr/fl (set4)	60% Effort
even fr/choice, odd fr/fl (set4)
8x75	Choice	(Mixed)	k/d/s fr (br pull/frkick), 2 second hold, reg (set5)	60% Effort
k/d/s fr (br pull/frkick), 2 second hold, reg (set5)
4x100	Swim	(Freestyle)	(set 5)	60% Effort
(set 5)

200

1 X { 1x{

4x50	Warm-Down	(Choice)	:55	50% Effort
:55

Total Distance: 7200

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:

Gentle Interesting Other - 07/11/2023

Workout Description:

Auto-Generated Other workout for Youth swimmers -- 07/11/2023

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

7200

Creator:

swim-bot

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