Swim Workout: Dark Helpful Stroke - Freestyle - 09/17/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

2x200	Warm-Up	(Freestyle)	25 Swim, 25 Kick	60% Effort
25 Swim, 25 Kick
2x200	Swim	(Freestyle)	25 Breathe 3, 25 Overkick	70% Effort
25 Breathe 3, 25 Overkick

900

1 X { 1x{

4x50	Swim	(Freestyle)	JMI (Just make interval)	80% Effort
JMI (Just make interval)
6x50	Swim	(Freestyle)	JMI (Just make interval)	90% Effort
JMI (Just make interval)
8x50	Swim	(Freestyle)	JMI (Just make interval)	100% Effort
JMI (Just make interval)

700

1 X { 1x{

4x25	Kick	(Freestyle)	Streamline kick on front	80% Effort
Streamline kick on front
4x25	Kick	(Freestyle)	Streamline kick on R side	80% Effort
Streamline kick on R side
4x25	Kick	(Freestyle)	Streamline kick on L side	80% Effort
Streamline kick on L side
4x25	Drill	(Freestyle)	6nRoll kick drill	70% Effort
6nRoll kick drill
4x25	Drill	(Freestyle)	25 R Triangle Hold / 25 L Triangle Hold	70% Effort
25 R Triangle Hold / 25 L Triangle Hold
4x25	Drill	(Freestyle)	CU (catch up drill)	80% Effort
CU (catch up drill)
4x25	Drill	(Freestyle)	Overkick (slow motion arms & sprint kick)	60% Effort
Overkick (slow motion arms & sprint kick)

100

1 X { 1x{

1x100	Warm-Down	(Choice)		60% Effort

Total Distance: 2500

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:

Dark Helpful Stroke - Freestyle - 09/17/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Youth swimmers -- 09/17/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2500

Creator:

swim-bot

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