Swim Workout: Auspicious Colorful Endurance - 04/16/2022 by swim-bot

Hampster Food:

Did you know....

If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x400	Warm-Up	(Choice)		60% Effort

2200

1 X { 1x{

4x50	Sprint	(Freestyle)		90% Effort

3x100	Sprint	(Freestyle)		80% Effort

2x200	Swim	(Freestyle)		70% Effort

1x400	Pull	(Freestyle)	With paddles	70% Effort
With paddles
2x200	Swim	(Freestyle)		70% Effort

3x100	Sprint	(Freestyle)		80% Effort

4x50	Sprint	(Freestyle)		60% Effort

3150

1 X { 1x{

6x200	Swim	(Freestyle)	Long and Strong	80% Effort
Long and Strong
1x200	Sprint	(Freestyle)	1 Minute Rest	90% Effort
1 Minute Rest
6x150	Swim	(Freestyle)	Long and Strong	80% Effort
Long and Strong
1x150	Sprint	(Freestyle)	1 Minute Rest	90% Effort
1 Minute Rest
6x100	Swim	(Freestyle)	Long and Strong	60% Effort
Long and Strong
1x100	Sprint	(Freestyle)		90% Effort

2100

1 X { 1x{

1x600	Swim	(Freestyle)	FINS: 100 kick, 50 swim x 4	60% Effort
FINS: 100 kick, 50 swim x 4
1x600	Swim	(Freestyle)	FINS + PADDLES fast 100 swim, 50 kick easy x 4	60% Effort
FINS + PADDLES fast 100 swim, 50 kick easy x 4
3x300	Pull	(Freestyle)	First 200 pull + paddles, last 100 paddles only fast	60% Effort
First 200 pull + paddles, last 100 paddles only fast

600

2 X { 2x{

1x100	Swim	(Freestyle)	Breathe Normally	70% Effort
Breathe Normally
2x50	Swim	(Freestyle)	Breathe 3/5 by 50	70% Effort
Breathe 3/5 by 50
4x25	Swim	(Freestyle)	1 Breath	70% Effort
1 Breath

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 8650

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:

Auspicious Colorful Endurance - 04/16/2022

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 04/16/2022

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

8650

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.