Swim Workout: Fancy Serious Other - 08/15/2023 by swim-bot

Hampster Food:

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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

800

1 X { 1x{

1x400	Warm-Up	(Freestyle)	Loosen Up + Breath every 5	60% Effort
Loosen Up + Breath every 5
4x100	Kick	(Choice)	Main Stroke Kick	60% Effort
Main Stroke Kick

2500

5 X { 5x{

1x25	Kick	(Butterfly)	20 squats	80% Effort
20 squats
1x25	Swim	(Backstroke)	10 push-ups	80% Effort
10 push-ups
1x25	Kick	(Breaststroke)	20 Russian crunches	80% Effort
20 Russian crunches
1x25	Swim	(Freestyle)	40 Flutter Kick	80% Effort
40 Flutter Kick
4x50	Swim	(IM)	IM transition 50's 5 push/pulls on wall between each 50	80% Effort
IM transition 50's 5 push/pulls on wall between each 50
4x50	Swim	(Freestyle)	From Blocks - jog ramp between each 50	80% Effort
From Blocks - jog ramp between each 50

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Warm Down	30% Effort
Warm Down

Total Distance: 3700

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:

Fancy Serious Other - 08/15/2023

Workout Description:

Auto-Generated Other workout for Youth swimmers -- 08/15/2023

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3700

Creator:

swim-bot

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