Swim Workout: Dark Macho IM - 03/19/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x250	Warm-Up	(Freestyle)	Swim	60% Effort
Swim
1x250	Warm-Up	(Freestyle)	Kick	60% Effort
Kick
1x250	Warm-Up	(Freestyle)	Pull	60% Effort
Pull

1200

1 X { 1x{

1x200	Swim	(IM)	25 Fly, 175 Free	90% Effort
25 Fly, 175 Free
1x200	Swim	(IM)	50 Fly, 150 Free	90% Effort
50 Fly, 150 Free
1x200	Swim	(IM)	50 Fly, 25 Back, 125 Free	90% Effort
50 Fly, 25 Back, 125 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 100 Free	90% Effort
50 Fly, 50 Back, 100 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 25 Breast, 75 Free	90% Effort
50 Fly, 50 Back, 25 Breast, 75 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free

750

1 X { 1x{

1x75	Swim	(IM)	FFF	80% Effort
FFF
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

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

1200

1 X { 1x{

4x200	Kick	(Mixed)	IM Order	70% Effort
IM Order
4x100	Pull	(Mixed)	IM Order	60% Effort
IM Order

400

1 X { 1x{

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

Total Distance: 7500

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:

Dark Macho IM - 03/19/2022

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 03/19/2022

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7500

Creator:

swim-bot

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