Swim Workout: Innocent Animated Sprint Freestyle - 03/20/2022 by swim-bot

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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

600

1 X { 1x{

1x200	Swim	(Freestyle)	60% Effort

1x200	Kick	(Freestyle)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

2000

4 X { 4x{

1x100	Sprint	(Freestyle)	100% Effort

1x100	Sprint	(Freestyle)	60% Effort

1x75	Sprint	(Freestyle)	100% Effort

1x75	Sprint	(Freestyle)	60% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Sprint	(Freestyle)	60% Effort

1x25	Sprint	(Freestyle)	100% Effort

1x25	Sprint	(Freestyle)	60% Effort

1900

1 X { 1x{

8x25	Kick	(Freestyle)	Half Kick	60% Effort
Half Kick
1x50	Kick	(Choice)	EZ	60% Effort
EZ
9x50	Swim	(Freestyle)	EZ, MD, HD by 50	60% Effort
EZ, MD, HD by 50
1x50	Kick	(Choice)	EZ	60% Effort
EZ
4x100	Swim	(Freestyle)	EZ, MD, HD, Sprint by 100	60% Effort
EZ, MD, HD, Sprint by 100
1x50	Kick	(Choice)	EZ	60% Effort
EZ
9x50	Swim	(Freestyle)	EZ, MD, HD by 50	60% Effort
EZ, MD, HD by 50
1x50	Kick	(Freestyle)	EZ	60% Effort
EZ
8x25	Kick	(Freestyle)	Half Kick	60% Effort
Half Kick

850

1 X { 1x{

5x50	Pull	(Freestyle)	20 sec rest	60% Effort
20 sec rest
10x25	Kick	(Freestyle)	20 sec rest	60% Effort
20 sec rest
10x25	Sprint	(Freestyle)	30 sec rest	100% Effort
30 sec rest
1x100	Warm-Down	(Choice)	Easy	30% Effort
Easy

Total Distance: 6150

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:

Innocent Animated Sprint Freestyle - 03/20/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 03/20/2022

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6150

Creator:

swim-bot

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