Swim Workout: Cheerful Small Endurance - 05/04/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1050

1 X { 1x{

1x450	Warm-Up	(Freestyle)	Slow working technique on strokes	50% Effort
Slow working technique on strokes
1x350	Warm-Up	(Freestyle)	pull	50% Effort
pull
1x250	Warm-Up	(Choice)	any of the 4 competitive stroke kicks	60% Effort
any of the 4 competitive stroke kicks

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00 w/Fins	80% Effort
On 06:00 w/Fins
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

1000

1 X { 1x{

4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Swim	(Choice)	Descend	70% Effort
Descend
4x100	Other	(Mixed)	50 Kick / 50 Drill	70% Effort
50 Kick / 50 Drill

900

1 X { 1x{

4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Pull	(Choice)	Descend	70% Effort
Descend
3x100	Kick	(Choice)	Descend	70% Effort
Descend

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00 w/Fins	80% Effort
On 06:00 w/Fins
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

250

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00 (continuation from prev. circuit)	80% Effort
on 1:00 (continuation from prev. circuit)
1x200	Warm-Down	(Freestyle)	Easy	50% Effort
Easy

Total Distance: 8300

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:

Cheerful Small Endurance - 05/04/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 05/04/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8300

Creator:

swim-bot

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