Swim Workout: Comfortable Gentle Distance Freestyle - 05/15/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x300	Warm-Up	(Freestyle)		30% Effort

1x300	Pull	(Mixed)	150 free/150 back	30% Effort
150 free/150 back
1x300	Kick	(Mixed)	100 butterfly 100 back 100 free	30% Effort
100 butterfly 100 back 100 free
1x300	Warm-Up	(Freestyle)		30% Effort

1400

2 X { 2x{

1x400	Swim	(Freestyle)	PACE WORK, ON 5:20	60% Effort
PACE WORK, ON 5:20
1x200	Swim	(Freestyle)	PACE WORK , ON 2:40	70% Effort
PACE WORK , ON 2:40
1x100	Swim	(Freestyle)	PACE WORK ON 1:20	80% Effort
PACE WORK ON 1:20

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

1200

1 X { 1x{

1x600	Swim	(Freestyle)	60% Effort

1x600	Pull	(Freestyle)	50% Effort

1400

2 X { 2x{

1x300	Swim	(Freestyle)	90% Effort

4x75	Swim	(Freestyle)	70% Effort

4x25	Swim	(Freestyle)	60% Effort

200

1 X { 1x{

1x200	Warm-Down	(Mixed)	Super slow	40% Effort
Super slow

Total Distance: 7050

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:

Comfortable Gentle Distance Freestyle - 05/15/2022

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 05/15/2022

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7050

Creator:

swim-bot

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