Swim Workout: Harsh Helpful Other - 05/20/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1800

1 X { 1x{

10x100	Warm-Up	(Choice)	2 Swim / 2 Drill	60% Effort
2 Swim / 2 Drill
16x50	Warm-Up	(Mixed)	8 x 50 Drill + 8 x 50 Build	60% Effort
8 x 50 Drill + 8 x 50 Build

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

1400

4 X { 4x{

2x50	Swim	(Choice)		70% Effort

2x50	Drill	(Choice)		60% Effort

4x25	Sprint	(Choice)	:30 Rest	100% Effort
:30 Rest
1x50	Swim	(Freestyle)	RESET	60% Effort
RESET

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

400

1 X { 1x{

4x50	Swim	(Mixed)	From middle of pool working on turns: 1 of each stroke, hard in and out of turns :10 rest	90% Effort
From middle of pool working on turns: 1 of each stroke, hard in and out of turns :10 rest
8x25	Swim	(Mixed)	2 of each stroke, all fast :20 rest	100% Effort
2 of each stroke, all fast :20 rest

200

1 X { 1x{

1x200	Warm-Down	(Choice)		50% Effort

Total Distance: 6600

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:

Harsh Helpful Other - 05/20/2022

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 05/20/2022

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6600

Creator:

swim-bot

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