Swim Workout: Attractive Humorous Stroke - 09/09/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x400	Warm-Up	(Choice)	Swim	60% Effort
Swim
4x200	Warm-Up	(Mixed)	Kick/Pull Alternating Every 200y	60% Effort
Kick/Pull Alternating Every 200y

2300

1 X { 1x{

4x100	Drill	(Breaststroke)	3k1p / 2k1p / 321 / Swim by 25	60% Effort
3k1p / 2k1p / 321 / Swim by 25
5x25	Sprint	(Butterfly)		60% Effort

1x100	Swim	(Freestyle)	EZ	60% Effort
EZ
5x50	Sprint	(Backstroke)		60% Effort

5x75	Swim	(Breaststroke)	Build by 25y	60% Effort
Build by 25y
2x100	Swim	(Breaststroke)	Negative splits	60% Effort
Negative splits
5x50	Sprint	(Butterfly)		60% Effort

4x150	Drill	(Other)	Catch Up, Finger tip, 3 & Hold	60% Effort
Catch Up, Finger tip, 3 & Hold

1800

1 X { 1x{

4x50	Sprint	(Choice)	200 Pace Swims of Event 1	100% Effort
200 Pace Swims of Event 1
1x500	Warm-Down	(Freestyle)	Clear Lactate + 6:00 Rest	20% Effort
Clear Lactate + 6:00 Rest
4x50	Sprint	(Choice)	200 Pace Swims of Event 2	100% Effort
200 Pace Swims of Event 2
1x500	Warm-Down	(Freestyle)	Clear Lactate + 6:00 Rest	20% Effort
Clear Lactate + 6:00 Rest
4x25	Sprint	(Choice)	200 Pace Swims of Relay Leg	90% Effort
200 Pace Swims of Relay Leg
1x300	Warm-Down	(Freestyle)	Clear Lactate + 2:00 Rest	20% Effort
Clear Lactate + 2:00 Rest

Total Distance: 5300

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:

Attractive Humorous Stroke - 09/09/2023

Workout Description:

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

Workout Type:

Stroke

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5300

Creator:

swim-bot

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