Swim Workout: Lively Fast Speed - 04/03/2022 by swim-bot

Hampster Food:

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term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

1500

1 X { 1x{

1x400	Swim	(Freestyle)	Even Paced	70% Effort
Even Paced
4x50	Sprint	(Choice)	30 Seconds Rest After Each	100% Effort
30 Seconds Rest After Each
1x300	Swim	(Freestyle)	Even Pached	70% Effort
Even Pached
4x50	Sprint	(Choice)	1 Minute Rest After Each	100% Effort
1 Minute Rest After Each
1x200	Swim	(Freestyle)	Even Paced	70% Effort
Even Paced
4x50	Sprint	(Choice)	1.5 Minutes Rest After Each	100% Effort
1.5 Minutes Rest After Each

3900

1 X { 1x{

2x25	Sprint	(Freestyle)	on :20	100% Effort
on :20
3x50	Sprint	(Freestyle)	on :45	100% Effort
on :45
4x100	Sprint	(Freestyle)	on 1:30 Followed by 100 EZ on 3:00	100% Effort
on 1:30 Followed by 100 EZ on 3:00
5x150	Sprint	(Freestyle)	on 2:15	90% Effort
on 2:15
3x200	Swim	(Freestyle)	on 3:15 Followed by 100 EZ on 3:00	80% Effort
on 3:15 Followed by 100 EZ on 3:00
3x200	Swim	(IM)	on 3:35	80% Effort
on 3:35
5x150	Sprint	(IM)	FBBr, BBrF, BrFFr, FrFB, FBBr on 2:45	90% Effort
FBBr, BBrF, BrFFr, FrFB, FBBr on 2:45
4x100	Sprint	(IM)	on 1:45 Followed by 100 EZ on 3:00	100% Effort
on 1:45 Followed by 100 EZ on 3:00
3x50	Sprint	(Choice)	Best non free stroke on :50	100% Effort
Best non free stroke on :50
2x25	Sprint	(Other)	Best non free stroke on :25	100% Effort
Best non free stroke on :25

400

1 X { 1x{

1x400	Warm-Down	(Choice)		60% Effort

Total Distance: 6400

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:

Lively Fast Speed - 04/03/2022

Workout Description:

Auto-Generated Speed workout for Collegiate/Olympic swimmers -- 04/03/2022

Workout Type:

Speed

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6400

Creator:

swim-bot

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