Swim Workout: Barren Heavy Speed - 07/11/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x500	Warm-Up	(Freestyle)	D.P.S. + 3 Fly kick off walls	40% Effort
D.P.S. + 3 Fly kick off walls
1x400	Kick	(Choice)	50 Freestyle kick / 50 choice kick	40% Effort
50 Freestyle kick / 50 choice kick
1x300	Pull	(Freestyle)	25 DPS 25 Stroke rate	30% Effort
25 DPS 25 Stroke rate
1x200	Drill	(IM)	25 drill 25 swim IMO	30% Effort
25 drill 25 swim IMO
1x100	Swim	(Choice)	First 50 easy 2nd 50 Build	40% Effort
First 50 easy 2nd 50 Build

700

1 X { 1x{

4x100	Swim	(Mixed)	75 Free / 25 Choice Descend	70% Effort
75 Free / 25 Choice Descend
4x75	Other	(Mixed)	Alt 50 K / 25 S with 50 S / 25 K	70% Effort
Alt 50 K / 25 S with 50 S / 25 K

300

1 X { 1x{

1x200	Swim	(Freestyle)	50% Effort

1x100	Kick	(Choice)	50% Effort

300

1 X { 1x{

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

Total Distance: 2800

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:

Barren Heavy Speed - 07/11/2023

Workout Description:

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

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2800

Creator:

swim-bot

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