Swim Workout: Fancy Basic Endurance - 03/30/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

2300

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm-Up	50% Effort
Choice Warm-Up
12x50	Kick	(Freestyle)	Kick	60% Effort
Kick
8x75	Warm-Up	(IM)	Without freestyle	60% Effort
Without freestyle
12x50	Swim	(Freestyle)	Descend 1 to 4	80% Effort
Descend 1 to 4

3150

1 X { 1x{

6x200	Swim	(Freestyle)	Long and Strong on 2:30 / 2:45/ 3:00	80% Effort
Long and Strong on 2:30 / 2:45/ 3:00
1x200	Sprint	(Freestyle)	1 Minute Rest	90% Effort
1 Minute Rest
6x150	Swim	(Freestyle)	Long and Strong on 2:00/ 2:20/ 2:40	80% Effort
Long and Strong on 2:00/ 2:20/ 2:40
1x150	Sprint	(Freestyle)	1 Minute Rest	90% Effort
1 Minute Rest
6x100	Swim	(Freestyle)	Long and Strong on 1:20/ 1:40/ 2:00	60% Effort
Long and Strong on 1:20/ 1:40/ 2:00
1x100	Sprint	(Freestyle)		90% Effort

1800

2 X { 2x{

1x25	Swim	(Freestyle)	:30	60% Effort
:30
1x50	Swim	(Freestyle)	:45	60% Effort
:45
1x75	Swim	(Freestyle)	1:00	60% Effort
1:00
1x100	Swim	(Freestyle)	1:15	70% Effort
1:15
1x125	Swim	(Freestyle)	1:30	70% Effort
1:30
1x150	Swim	(Freestyle)	1:45	80% Effort
1:45
1x175	Swim	(Freestyle)	2:00	80% Effort
2:00
1x200	Sprint	(Freestyle)	2:15	90% Effort
2:15

3000

1 X { 1x{

10x25	Sprint	(Freestyle)	:45	90% Effort
:45
12x75	Swim	(Freestyle)	1:20	80% Effort
1:20
3x150	Swim	(Freestyle)	2:20 (Descending 1-3)	80% Effort
2:20 (Descending 1-3)
3x150	Swim	(Freestyle)	2:10 (Descending 1-3)	80% Effort
2:10 (Descending 1-3)
3x150	Swim	(Freestyle)	2:00 (Descending 1-3) (2min rest after last rep)	80% Effort
2:00 (Descending 1-3) (2min rest after last rep)
5x100	Swim	(Freestyle)	1:45	80% Effort
1:45

2400

2 X { 2x{

10x50	Swim	(Freestyle)	Broken 500	80% Effort
Broken 500
1x100	Choice	(Choice)	Active Recovery	50% Effort
Active Recovery
1x200	Swim	(Freestyle)	Phase 1 500	70% Effort
Phase 1 500
1x200	Swim	(Freestyle)	Phase 2 500	70% Effort
Phase 2 500
1x100	Swim	(Freestyle)	Final Phase	70% Effort
Final Phase
1x100	Choice	(Choice)	Active Recovery	60% Effort
Active Recovery

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)		60% Effort

Total Distance: 12850

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:

Fancy Basic Endurance - 03/30/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 03/30/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

12850

Creator:

swim-bot

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