Swim Workout: Historical Lovely Endurance - 05/08/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	80% Effort
200 Free
1x100	Warm-Up	(Freestyle)	100 Kick	60% Effort
100 Kick
1x100	Warm-Up	(Freestyle)	100 Pull	60% Effort
100 Pull

250

1 X { 1x{

3x50	Swim	(Freestyle)	Fast - little rest	90% Effort
Fast - little rest
4x25	Swim	(Choice)	Half Length Sprint / Half Length Recovery	60% Effort
Half Length Sprint / Half Length Recovery

3000

2 X { 2x{

4x100	Swim	(Freestyle)	Even Pace (Faster on Round 2)	80% Effort
Even Pace (Faster on Round 2)
1x100	Swim	(Freestyle)	Active Recovery	80% Effort
Active Recovery
2x200	Swim	(Freestyle)	Even Pace - Hold Pace From 50s	80% Effort
Even Pace - Hold Pace From 50s
1x100	Swim	(Freestyle)	Active Recovery	80% Effort
Active Recovery
1x400	Swim	(Freestyle)	Eve Pace - Hold Pace From 100s	80% Effort
Eve Pace - Hold Pace From 100s
1x100	Swim	(Freestyle)	Active Recovery	80% Effort
Active Recovery

750

1 X { 1x{

5x150	Swim	(Freestyle)	Build Up within the 150 - Descend the entire set	70% Effort
Build Up within the 150 - Descend the entire set

1200

3 X { 3x{

1x200	Swim	(Freestyle)	Breathe Every 5 Strokes	80% Effort
Breathe Every 5 Strokes
1x50	Kick	(Choice)		70% Effort

1x100	Swim	(Freestyle)	Breathe Every 3 Strokes	90% Effort
Breathe Every 3 Strokes
1x50	Kick	(Choice)		70% Effort

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 5800

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:

Historical Lovely Endurance - 05/08/2022

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 05/08/2022

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5800

Creator:

swim-bot

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