Swim Workout: Historical Exciting Stroke - 08/19/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x300	Warm-Up	(Choice)		50% Effort

1x200	Warm-Up	(Mixed)	Alternate Drill/Kick by 50	60% Effort
Alternate Drill/Kick by 50

2900

2 X { 2x{

1x100	Swim	(Choice)	Your stroke	80% Effort
Your stroke
1x100	Pull	(Choice)	Your stroke... paddles, buoy, snorkel if you have them	60% Effort
Your stroke... paddles, buoy, snorkel if you have them
4x50	Drill	(Choice)	Your stroke, different drill each time	70% Effort
Your stroke, different drill each time
4x25	Sprint	(Choice)	Sprint, your stroke	90% Effort
Sprint, your stroke
4x25	Kick	(Choice)	All underwater, if breast work on pullouts	80% Effort
All underwater, if breast work on pullouts
1x100	Pull	(Choice)	Your stroke... paddles, buoy, snorkel if you have them	60% Effort
Your stroke... paddles, buoy, snorkel if you have them
10x25	Other	(Freestyle)	:30 kick, arms straight holding onto wall, after 30 seconds flip turn and sprint to other end	60% Effort
:30 kick, arms straight holding onto wall, after 30 seconds flip turn and sprint to other end
4x50	Swim	(Other)	Your stroke	80% Effort
Your stroke
2x100	Kick	(Choice)	Your stroke, w/ board	60% Effort
Your stroke, w/ board
1x100	Pull	(Choice)	Your stroke... paddles, buoy, snorkel if you have them	60% Effort
Your stroke... paddles, buoy, snorkel if you have them

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

1600

1 X { 1x{

8x25	Drill	(Butterfly)	Free kick, Biondi, Skate, 1 arm	60% Effort
Free kick, Biondi, Skate, 1 arm
4x50	Swim	(Butterfly)		80% Effort

8x25	Drill	(Backstroke)	1 arm, double arm, scull, pass the bouy	60% Effort
1 arm, double arm, scull, pass the bouy
4x50	Swim	(Backstroke)		80% Effort

8x25	Drill	(Breaststroke)	1 to 2, over under, butterfly kick, scull	60% Effort
1 to 2, over under, butterfly kick, scull
4x50	Swim	(Breaststroke)		80% Effort

8x25	Drill	(Freestyle)	head up, fists, underwater free w/fins, hand drag	60% Effort
head up, fists, underwater free w/fins, hand drag
4x50	Swim	(Freestyle)		80% Effort

850

1 X { 1x{

5x50	Pull	(Butterfly)	w/ pullbuoy+paddles	60% Effort
w/ pullbuoy+paddles
5x50	Kick	(Butterfly)	w/ fins	60% Effort
w/ fins
5x50	Sprint	(Butterfly)	w/ fins	100% Effort
w/ fins
1x100	Warm-Down	(Choice)		30% Effort

Total Distance: 7450

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

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Swim Workout Info

Workout Title:

Historical Exciting Stroke - 08/19/2023

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 08/19/2023

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7450

Creator:

swim-bot

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