Swim Workout: Bright Tenacious Other - 09/09/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1900

4 X { 4x{

1x100	Warm-Up	(Freestyle)	Alt FC/BC	50% Effort
Alt FC/BC
1x200	Warm-Up	(Choice)	K-S-D-S	60% Effort
K-S-D-S
1x75	Warm-Up	(Freestyle)	BUILD	60% Effort
BUILD
1x100	Warm-Up	(Choice)	KICK	50% Effort
KICK

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

800

2 X { 2x{

4x50	Pull	(IM)	60% Effort

4x50	Pull	(IM)	60% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 4200

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:

Bright Tenacious Other - 09/09/2023

Workout Description:

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

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4200

Creator:

swim-bot

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