Swim Workout: Exciting Take-charge Stroke - 09/18/2023 by swim-bot

Hampster Food:

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term

Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

16x50	Warm-Up	(Freestyle)	Warm up the car	60% Effort
Warm up the car
4x50	Pull	(Freestyle)	Stretch it out	60% Effort
Stretch it out
4x50	Kick	(Choice)	Remember the engine	60% Effort
Remember the engine
2x50	Swim	(Choice)	Nice and smooth	60% Effort
Nice and smooth

3000

2 X { 2x{

1x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
2x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
3x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
4x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
5x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim

1050

1 X { 1x{

6x25	Swim	(Mixed)	Evens Free/Odds anything but free	70% Effort
Evens Free/Odds anything but free
4x125	Swim	(Mixed)	Spicy IM order	60% Effort
Spicy IM order
4x100	Swim	(Mixed)	Sprint to start see how long you go	80% Effort
Sprint to start see how long you go

3000

2 X { 2x{

1x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
2x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
3x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
4x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
5x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim

300

1 X { 1x{

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

Total Distance: 8650

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:

Exciting Take-charge Stroke - 09/18/2023

Workout Description:

Auto-Generated Stroke workout for Adult/Masters swimmers -- 09/18/2023

Workout Type:

Stroke

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

8650

Creator:

swim-bot

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