Swim Workout: Interesting Heavy Stroke - 05/23/2022 by swim-bot

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x200	Warm-Up	(Mixed)		70% Effort

4x75	Warm-Up	(Choice)	Kick/Drill/Swim your stroke	60% Effort
Kick/Drill/Swim your stroke

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

1150

1 X { 1x{

10x50	Kick	(Choice)	on 1:00	80% Effort
on 1:00
1x200	Pull	(Choice)	on 3:15	70% Effort
on 3:15
10x25	Kick	(Choice)	on :30	90% Effort
on :30
1x200	Swim	(Choice)		90% Effort

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Warm-Down Swim	50% Effort
Warm-Down Swim

Total Distance: 8050

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:

Interesting Heavy Stroke - 05/23/2022

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 05/23/2022

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8050

Creator:

swim-bot

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