Swim Workout: Macho Heavy IM - 05/17/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Choice)	Choice Warm Up	60% Effort
Choice Warm Up
4x50	Kick	(Freestyle)		80% Effort

4x50	Pull	(Freestyle)		80% Effort

450

1 X { 1x{

1x100	Swim	(Breaststroke)	70% Effort

1x75	Drill	(Breaststroke)	70% Effort

1x50	Sprint	(Breaststroke)	90% Effort

1x25	Kick	(Breaststroke)	70% Effort

1x200	Swim	(IM)	80% Effort

1200

1 X { 1x{

1x200	Sprint	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	50 Free, 50 Back, 50 Breast, 50 Free	90% Effort
50 Free, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	75 Free, 25 Back, 50 Breast, 50 Free	90% Effort
75 Free, 25 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	100 Free, 50 Breast, 50 Free	90% Effort
100 Free, 50 Breast, 50 Free
1x200	Swim	(IM)	125 Free, 25 Breast, 50 Free	90% Effort
125 Free, 25 Breast, 50 Free

1200

1 X { 1x{

1x200	Swim	(IM)	25 Fly, 175 Free	90% Effort
25 Fly, 175 Free
1x200	Swim	(IM)	50 Fly, 150 Free	90% Effort
50 Fly, 150 Free
1x200	Swim	(IM)	50 Fly, 25 Back, 125 Free	90% Effort
50 Fly, 25 Back, 125 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 100 Free	90% Effort
50 Fly, 50 Back, 100 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 25 Breast, 75 Free	90% Effort
50 Fly, 50 Back, 25 Breast, 75 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free

1200

1 X { 1x{

1x200	Swim	(IM)	25 Fly, 175 Free	90% Effort
25 Fly, 175 Free
1x200	Swim	(IM)	50 Fly, 150 Free	90% Effort
50 Fly, 150 Free
1x200	Swim	(IM)	50 Fly, 25 Back, 125 Free	90% Effort
50 Fly, 25 Back, 125 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 100 Free	90% Effort
50 Fly, 50 Back, 100 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 25 Breast, 75 Free	90% Effort
50 Fly, 50 Back, 25 Breast, 75 Free
1x200	Sprint	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 4950

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:

Macho Heavy IM - 05/17/2022

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 05/17/2022

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

4950

Creator:

swim-bot

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