Swim Workout: Dark Helpful Distance Freestyle - 09/01/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x300	Warm-Up	(Freestyle)	Easy	60% Effort
Easy
6x50	Swim	(Freestyle)	Go at a fast pace with no more than 5 seconds rest between each rep	80% Effort
Go at a fast pace with no more than 5 seconds rest between each rep
1x200	Swim	(Freestyle)	Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after)	90% Effort
Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after)

250

1 X { 1x{

10x25	Drill	(Freestyle)	No Breathers - 20 Seconds Rest	60% Effort
No Breathers - 20 Seconds Rest

1850

1 X { 1x{

1x300	Swim	(Freestyle)	Fast Even Pace + 4-Beat Kick	60% Effort
Fast Even Pace + 4-Beat Kick
2x200	Swim	(Freestyle)	Breath Every 5 + Last 50 Backstroke	70% Effort
Breath Every 5 + Last 50 Backstroke
3x150	Swim	(Freestyle)	Descend 1-3 With 4-Beat Kick	60% Effort
Descend 1-3 With 4-Beat Kick
4x100	Swim	(Freestyle)	Descend 1-4 With 6-Beat Kick	80% Effort
Descend 1-4 With 6-Beat Kick
12x25	Swim	(Freestyle)	Fast Feet With Fins	90% Effort
Fast Feet With Fins

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)		40% Effort

Total Distance: 3100

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:

Dark Helpful Distance Freestyle - 09/01/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Youth swimmers -- 09/01/2023

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3100

Creator:

swim-bot

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