Swim Workout: Unique Ambitious Other - 09/05/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice warm up in kick pull drill	50% Effort
Choice warm up in kick pull drill

1200

2 X { 2x{

1x50	Kick	(Butterfly)	20 squats	80% Effort
20 squats
1x50	Swim	(Backstroke)	10 push-ups	80% Effort
10 push-ups
1x50	Kick	(Breaststroke)	20 Russian crunches	80% Effort
20 Russian crunches
1x50	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

150

1 X { 1x{

3x15	Other	(Backstroke)	80% Effort

3x15	Other	(Breaststroke)	80% Effort

4x15	Sprint	(Freestyle)	60% Effort

1300

1 X { 1x{

2x200	Swim	(Freestyle)	2:30	80% Effort
2:30
4x100	Swim	(Freestyle)	200p 1:15	80% Effort
200p 1:15
8x50	Swim	(Freestyle)	200p :45	80% Effort
200p :45
1x100	Choice	(Choice)	Recovery	60% Effort
Recovery

465

1 X { 1x{

11x15	Sprint	(Choice)	Race quality finish into wall, turns in middle	60% Effort
Race quality finish into wall, turns in middle
12x25	Warm-Down	(Choice)	Now sing the song to your swimmiers using the set! (If you are the coach)	60% Effort
Now sing the song to your swimmiers using the set! (If you are the coach)

Total Distance: 3715

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:

Unique Ambitious Other - 09/05/2023

Workout Description:

Auto-Generated Other workout for Youth swimmers -- 09/05/2023

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3715

Creator:

swim-bot

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