Swim Workout: Happy Broad Other - 04/14/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1150

1 X { 1x{

1x300	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
3x150	Other	(Mixed)	Swim / Kick / Drill by 50	60% Effort
Swim / Kick / Drill by 50
4x100	Swim	(IM)		70% Effort

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, 10 seconds rest, no rest between groups, just keep going.	80% Effort
Descend 1-4, 10 seconds rest, no rest between groups, just keep going.

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

1600

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
4x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	((Select One))		60% Effort

300

1 X { 1x{

1x300	Warm-Down	(Mixed)	EZ Warmdown	30% Effort
EZ Warmdown

Total Distance: 7250

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:

Happy Broad Other - 04/14/2022

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 04/14/2022

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7250

Creator:

swim-bot

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