Swim Workout: Innocent Juicy Other - 06/05/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1600

1 X { 1x{

2x300	Warm-Up	(Choice)	1 loosen, 2 drill, swim, kick by 25	60% Effort
1 loosen, 2 drill, swim, kick by 25
3x200	Warm-Up	(Mixed)	100 im/fr	60% Effort
100 im/fr
4x100	Warm-Up	(Choice)	1-2 k, 3-4 s 50 mod, 50 fast	60% Effort
1-2 k, 3-4 s 50 mod, 50 fast

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)

1600

4 X { 4x{

3x100	Swim	(Freestyle)	70%, 80%, 90% Effort by 100	70% Effort
70%, 80%, 90% Effort by 100
1x100	Kick	(Choice)	Build Down	70% Effort
Build Down

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

4 X { 4x{

5x50	Swim	(Choice)	Non Free Fast - High Tempo!	90% Effort
Non Free Fast - High Tempo!
1x100	Swim	(Freestyle)	Recovery	50% Effort
Recovery

300

1 X { 1x{

1x300	Warm-Down	(Choice)		50% Effort

Total Distance: 7700

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:

Innocent Juicy Other - 06/05/2022

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 06/05/2022

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7700

Creator:

swim-bot

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