Swim Workout: Happy Ambitious Sprint Freestyle - 04/06/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x400	Warm-Up	(Mixed)	warm up	60% Effort
warm up
8x100	Warm-Up	(Freestyle)	kick drill swim swim	60% Effort
kick drill swim swim
6x50	Warm-Up	(Freestyle)	build 25 sprint 12.5 easy to wall	60% Effort
build 25 sprint 12.5 easy to wall

1400

2 X { 2x{

1x50	Drill	(Choice)	Focus on technique	70% Effort
Focus on technique
1x200	Swim	(Freestyle)	long and strong, even paced swim	80% Effort
long and strong, even paced swim
3x100	Swim	(Freestyle)	Endurance 100s, should hold a somewhat uncomfortable pace and get no more than 10 seconds rest for each 100. Ex. goal is to hold 1:10 and leave on 1:20.	90% Effort
Endurance 100s, should hold a somewhat uncomfortable pace and get no more than 10 seconds rest for each 100. Ex. goal is to hold 1:10 and leave on 1:20.
1x50	Choice	(Choice)	Recovery	60% Effort
Recovery
2x50	Sprint	(Freestyle)	on 1:30	100% Effort
on 1:30

3000

4 X { 4x{

1x125	Sprint	(Freestyle)	100% Effort

1x125	Swim	(Freestyle)	80% Effort

1x100	Sprint	(Freestyle)	100% Effort

1x100	Swim	(Freestyle)	80% Effort

1x75	Sprint	(Freestyle)	100% Effort

1x75	Swim	(Freestyle)	80% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Freestyle)	80% Effort

1x25	Sprint	(Freestyle)	100% Effort

1x25	Swim	(Freestyle)	80% Effort

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: 6750

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Happy Ambitious Sprint Freestyle - 04/06/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 04/06/2022

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6750

Creator:

swim-bot

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