Swim Workout: Fast Speed by neaquatic

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

1x300	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
10x50	Swim	(Choice)	Descend 1-5 repeat Descend 6-10	60% Effort
Descend 1-5 repeat Descend 6-10
6x100	Other	(Mixed)	75 Drill / 25 Kick Fast	70% Effort
75 Drill / 25 Kick Fast

500

2 X { 2x{

3x50	Swim	(Choice)	Descend to Sprint	80% Effort
Descend to Sprint
1x100	Kick	(Choice)	First time through is no free, second is free	70% Effort
First time through is no free, second is free

600

4 X { 4x{

1x100	Kick	(Choice)	Fast with fins	100% Effort
Fast with fins
1x50	Swim	(Choice)	Recovery - go through circuit 4x IMO	60% Effort
Recovery - go through circuit 4x IMO

500

1 X { 1x{

16x25	Sprint	(Mixed)	From blocks, practice top speed have goal time	100% Effort
From blocks, practice top speed have goal time
1x100	Warm-Down	(Choice)		60% Effort

Total Distance: 3000

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:

Fast Speed

Workout Description:

Working on speed

Workout Type:

Speed

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

3000

Creator:

neaquatic

Original Version:

Tasty Fast Speed - 08/11/2021 by swim-bot

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