Swim Workout: 9/18/23 age group beginners by ashleypowell

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x400	Kick	(Choice)		60% Effort

1200

2 X { 2x{

4x100	Drill	(Freestyle)	catchup w/ board	60% Effort
catchup w/ board
4x50	Swim	(Freestyle)	focus on high elbow catch	60% Effort
focus on high elbow catch

1100

1 X { 1x{

1x1000	Kick	(Freestyle)	whistle kick set	60% Effort
whistle kick set
1x100	Choice	(Choice)	ez swim	60% Effort
ez swim

400

1 X { 1x{

4x50	Sprint	(Freestyle)	80% Effort

4x50	Warm-Down	(Choice)	30% Effort

Total Distance: 3100

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:

9/18/23 age group beginners

Workout Description:

focus on high elbow catch, low side breathing, novice swimmers

Workout Type:

Stroke - Freestyle

Workout Level:

Youth

Distance unit:

Meters

Total Yards:

3100

Creator:

ashleypowell

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