Swim Workout: Daily Bizarre Other - 01/11/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

2300

1 X { 1x{

1x500	Warm-Up	(Choice)	Stretch out	50% Effort
Stretch out
1x1000	Kick	(IM)		60% Effort

1x800	Pull	(IM)	With paddles. Breathe every 3.	70% Effort
With paddles. Breathe every 3.

2000

2 X { 2x{

4x200	Swim	(Freestyle)	Descend 1-4, 10 seconds rest, no rest between groups, just keep going.	80% Effort
Descend 1-4, 10 seconds rest, no rest between groups, just keep going.
2x100	Swim	(Choice)	Easy	60% Effort
Easy

300

3 X { 3x{

4x25	Sprint	(Other)	BNFS Max Effort on :45	100% Effort
BNFS Max Effort on :45

1600

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
4x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	((Select One))		60% Effort

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

400

1 X { 1x{

1x400	Warm-Down	(Choice)		50% Effort

Total Distance: 8000

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:

Daily Bizarre Other - 01/11/2022

Workout Description:

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

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8000

Creator:

swim-bot

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