Swim Workout: Huge Bright Other - 10/17/2020 by swim-bot

Hampster Food:

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Freestyle)		30% Effort

1x200	Kick	(Freestyle)		40% Effort

4x50	Swim	(Freestyle)	Build within 50	60% Effort
Build within 50

1500

1 X { 1x{

4x100	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Sprint	(Freestyle)		90% Effort

3x100	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Sprint	(Freestyle)		90% Effort

2x100	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Sprint	(Freestyle)		90% Effort

600

4 X { 4x{

1x75	Swim	(Freestyle)	Work on maintaining good form. Rest as needed.	70% Effort
Work on maintaining good form. Rest as needed.
1x50	Swim	(Freestyle)	Build Up - 30 seconds rest	80% Effort
Build Up - 30 seconds rest
1x25	Sprint	(Freestyle)	AFAP - 1 minutes rest before next 75	100% Effort
AFAP - 1 minutes rest before next 75

1750

1 X { 1x{

1x500	Kick	(Butterfly)	90% Effort

1x100	Swim	(Choice)	50% Effort

1x400	Kick	(Butterfly)	90% Effort

1x50	Swim	(Choice)	50% Effort

1x300	Kick	(Butterfly)	90% Effort

1x50	Swim	(Choice)	50% Effort

1x200	Kick	(Butterfly)	100% Effort

1x50	Swim	(Choice)	50% Effort

1x100	Kick	(Butterfly)	100% Effort

3450

3 X { 3x{

10x25	Sprint	(Butterfly)		100% Effort

1x50	Swim	(Choice)	recovery	30% Effort
recovery
10x25	Sprint	(Backstroke)		100% Effort

1x50	Swim	(Choice)	recovery	30% Effort
recovery
10x25	Sprint	(Breaststroke)		100% Effort

1x50	Swim	(Choice)	recovery	30% Effort
recovery
10x25	Sprint	(Freestyle)		100% Effort

250

1 X { 1x{

1x250	Warm-Down	(Choice)		40% Effort

Total Distance: 8150

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:

Huge Bright Other - 10/17/2020

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 10/17/2020

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

8150

Creator:

swim-bot

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