Swim Workout: Small Wonderful Stroke - 08/10/2023 by swim-bot

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

1100

1 X { 1x{

1x300	Warm-Up	(Choice)		60% Effort

2x150	Warm-Up	(Choice)	KDS 2:45	60% Effort
KDS 2:45
3x100	Warm-Up	(Choice)	Descend 1-3 1:30	70% Effort
Descend 1-3 1:30
4x50	Drill	(IM)	Stroke Focused	70% Effort
Stroke Focused

600

4 X { 4x{

2x25	Drill	(Freestyle)	CU (Catch-up drill)	70% Effort
CU (Catch-up drill)
2x50	Sprint	(Freestyle)	22-24 strokes per 25 T1 pace	90% Effort
22-24 strokes per 25 T1 pace

2600

2 X { 2x{

2x200	Swim	(Other)	Build each 50	80% Effort
Build each 50
4x100	Sprint	(Freestyle)	Best Average 1:10 1:15 1:20	90% Effort
Best Average 1:10 1:15 1:20
8x50	Sprint	(Freestyle)	Hold within 5 sec from best :45 :50 :55	90% Effort
Hold within 5 sec from best :45 :50 :55
1x100	Swim	(Choice)	Easy / Recovery	60% Effort
Easy / Recovery

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Very easy warm-down	40% Effort
Very easy warm-down

Total Distance: 4600

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:

Small Wonderful Stroke - 08/10/2023

Workout Description:

Auto-Generated Stroke workout for Youth swimmers -- 08/10/2023

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4600

Creator:

swim-bot

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