Swim Workout: Macho Lively Sprint Freestyle - 01/05/2022 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
5x100	Other	(Mixed)	50 kick / 50 swim	60% Effort
50 kick / 50 swim
4x150	Swim	(Freestyle)	50 Build Up / 50 Hold / 50 Build Down	70% Effort
50 Build Up / 50 Hold / 50 Build Down

1200

1 X { 1x{

8x25	Sprint	(Freestyle)	:25, 50 easy	90% Effort
:25, 50 easy
4x50	Sprint	(Freestyle)	:50, 50 easy	90% Effort
:50, 50 easy
2x100	Sprint	(Freestyle)	1:40, 50 easy	90% Effort
1:40, 50 easy
2x100	Sprint	(Freestyle)	1:40, 50 easy	90% Effort
1:40, 50 easy
4x50	Sprint	(Freestyle)	:50, 50 easy	90% Effort
:50, 50 easy
8x25	Sprint	(Freestyle)	:25, 50 easy	90% Effort
:25, 50 easy

1500

1 X { 1x{

1x100	Swim	(Freestyle)	60% Effort

1x200	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	70% Effort

1x400	Swim	(Freestyle)	70% Effort

1x500	Swim	(Freestyle)	70% Effort

1950

1 X { 1x{

8x50	Swim	(Choice)	Build	80% Effort
Build
6x75	Swim	(Choice)	Descend	80% Effort
Descend
4x100	Swim	(Freestyle)	Build	80% Effort
Build
2x150	Swim	(Freestyle)	Descend	80% Effort
Descend
1x200	Swim	(Freestyle)	Build	80% Effort
Build
4x50	Sprint	(Choice)	As Fast As Possible - 1 minuet rest after each	100% Effort
As Fast As Possible - 1 minuet rest after each

300

1 X { 1x{

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

Total Distance: 6450

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Macho Lively Sprint Freestyle - 01/05/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 01/05/2022

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6450

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.