Swim Workout: Lovely Happy Stroke - Freestyle - 05/12/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x400	Warm-Up	(Choice)	Warmup	60% Effort
Warmup
1x200	Warm-Up	(Choice)	Warmup	60% Effort
Warmup

600

2 X { 2x{

4x50	Sprint	(Choice)	100% Effort

1x100	Drill	(Freestyle)	60% Effort

1400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, Last one at 200 RP + 1	80% Effort
Descend 1-4, Last one at 200 RP + 1
4x100	Swim	(Freestyle)	Hold 200 BES + 5	80% Effort
Hold 200 BES + 5
1x200	Swim	(Freestyle)	Set-Up for broken 200	50% Effort
Set-Up for broken 200
2x100	Swim	(Freestyle)	Broken 200- Aim for 200 Best Time -3 Secs	100% Effort
Broken 200- Aim for 200 Best Time -3 Secs
1x200	Swim	(Freestyle)	Recover for Next Round	20% Effort
Recover for Next Round

1400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, Last one at 200 RP + 1	80% Effort
Descend 1-4, Last one at 200 RP + 1
4x100	Swim	(Freestyle)	Hold 200 BES + 5	80% Effort
Hold 200 BES + 5
1x200	Swim	(Freestyle)	Set-Up for broken 200	50% Effort
Set-Up for broken 200
2x100	Swim	(Freestyle)	Broken 200- Aim for 200 Best Time -3 Secs	100% Effort
Broken 200- Aim for 200 Best Time -3 Secs
1x200	Swim	(Freestyle)	Recover for Next Round	20% Effort
Recover for Next Round

2000

2 X { 2x{

1x100	Sprint	(Freestyle)	From blocks	80% Effort
From blocks
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery
5x100	Swim	(Freestyle)	HR 160	80% Effort
HR 160
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

900

1 X { 1x{

3x200	Drill	(Backstroke)	Cool-Down	20% Effort
Cool-Down
1x300	Warm-Down	(Freestyle)		20% Effort

Total Distance: 6900

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:

Lovely Happy Stroke - Freestyle - 05/12/2022

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 05/12/2022

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6900

Creator:

swim-bot

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