Swim Workout: Cheerful Tenacious Stroke - 03/07/2022 by swim-bot

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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!

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x300	Warm-Up	(Choice)		50% Effort

1x200	Warm-Up	(Mixed)	Alternate Drill/Kick by 50	60% Effort
Alternate Drill/Kick by 50

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

700

1 X { 1x{

4x100	Swim	(Choice)	Fist Swimming Drill on 1:45	70% Effort
Fist Swimming Drill on 1:45
4x50	Swim	(Choice)	Descend :60, :55, :50, :45	70% Effort
Descend :60, :55, :50, :45
4x25	Swim	(Freestyle)	No Breathers on :45	70% Effort
No Breathers on :45

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Warm-Down Swim	50% Effort
Warm-Down Swim

Total Distance: 7600

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:

Cheerful Tenacious Stroke - 03/07/2022

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 03/07/2022

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7600

Creator:

swim-bot

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