Swim Workout: Tenacious Gentle IM - 01/07/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x800	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

2000

5 X { 5x{

1x200	Swim	(IM)		80% Effort

4x50	Kick	(IM)	1st Round: Fly, 2nd Round: Back, 3rd Round: Breast, 4th Round: Free, 5th Round: IM Order - DESCEND	70% Effort
1st Round: Fly, 2nd Round: Back, 3rd Round: Breast, 4th Round: Free, 5th Round: IM Order - DESCEND

1200

1 X { 1x{

1x200	Sprint	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	50 Free, 50 Back, 50 Breast, 50 Free	90% Effort
50 Free, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	75 Free, 25 Back, 50 Breast, 50 Free	90% Effort
75 Free, 25 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	100 Free, 50 Breast, 50 Free	90% Effort
100 Free, 50 Breast, 50 Free
1x200	Swim	(IM)	125 Free, 25 Breast, 50 Free	90% Effort
125 Free, 25 Breast, 50 Free

450

1 X { 1x{

1x100	Swim	(Backstroke)	70% Effort

1x75	Drill	(Backstroke)	70% Effort

1x50	Sprint	(Backstroke)	80% Effort

1x25	Kick	(Backstroke)	70% Effort

1x200	Swim	(IM)	80% Effort

3200

2 X { 2x{

2x50	Swim	(Butterfly)	1:00	80% Effort
1:00
1x200	Swim	(IM)	3:15	80% Effort
3:15
2x50	Swim	(Backstroke)	1:00	80% Effort
1:00
1x200	Swim	(IM)	3:15	80% Effort
3:15
2x50	Swim	(Breaststroke)	1:00	80% Effort
1:00
2x100	Swim	(IM)	1:45	80% Effort
1:45
2x50	Swim	(Freestyle)	1:00	80% Effort
1:00
1x400	Swim	(IM)	5:30, 6:00	80% Effort
5:30, 6:00
1x200	Swim	(Choice)	Recovery 4:00	70% Effort
Recovery 4:00

3600

4 X { 4x{

1x200	Swim	(IM)	on the 2:45	60% Effort
on the 2:45
2x100	Swim	(Choice)	on the 1:30	50% Effort
on the 1:30
4x50	Swim	(Choice)	kick on the 1:20 or main stroke on the :55	80% Effort
kick on the 1:20 or main stroke on the :55
8x25	Other	(Other)	fast IM order	80% Effort
fast IM order
1x100	Warm-Down	(Freestyle)	easy on the 2:30	20% Effort
easy on the 2:30

Total Distance: 11250

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:

Tenacious Gentle IM - 01/07/2022

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 01/07/2022

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

11250

Creator:

swim-bot

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