Swim Workout: Strong Elegant Sprint Freestyle - 01/11/2022 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

800

1 X { 1x{

1x200	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x200	Warm-Up	(Freestyle)	Pull	60% Effort
Pull
1x200	Warm-Up	(IM)		60% Effort

1400

2 X { 2x{

1x50	Drill	(Choice)	Focus on technique	70% Effort
Focus on technique
1x200	Swim	(Freestyle)	long and strong, even paced swim	80% Effort
long and strong, even paced swim
3x100	Swim	(Freestyle)	Endurance 100s, should hold a somewhat uncomfortable pace and get no more than 10 seconds rest for each 100. Ex. goal is to hold 1:10 and leave on 1:20.	90% Effort
Endurance 100s, should hold a somewhat uncomfortable pace and get no more than 10 seconds rest for each 100. Ex. goal is to hold 1:10 and leave on 1:20.
1x50	Choice	(Choice)	Recovery	60% Effort
Recovery
2x50	Sprint	(Freestyle)	on 1:30	100% Effort
on 1:30

400

2 X { 2x{

1x50	Drill	(Freestyle)	Count strokes per length	60% Effort
Count strokes per length
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	70% Effort
Maintain same stroke freq. as in rep 1: faster speed
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	80% Effort
Maintain same stroke freq. as in rep 1: faster speed
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	100% Effort
Maintain same stroke freq. as in rep 1: faster speed

300

1 X { 1x{

12x25	Swim	(Other)	Odds: Perfect Technique Evens: No Breathers	60% Effort
Odds: Perfect Technique Evens: No Breathers

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

250

1 X { 1x{

5x50	Warm-Down	(Freestyle)	1:15	60% Effort
1:15

Total Distance: 5100

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:

Strong Elegant Sprint Freestyle - 01/11/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 01/11/2022

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5100

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.