Swim Workout: Happy Encouraging IM - 06/11/2022 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x250	Warm-Up	(Freestyle)	Swim	60% Effort
Swim
1x250	Warm-Up	(Freestyle)	Kick	60% Effort
Kick
1x250	Warm-Up	(Freestyle)	Pull	60% Effort
Pull

1375

1 X { 1x{

1x25	Swim	(Freestyle)		80% Effort

1x50	Swim	(Freestyle)		80% Effort

1x75	Swim	(Freestyle)		80% Effort

1x100	Swim	(Mixed)	75 FR, 25 BR	80% Effort
75 FR, 25 BR
1x125	Swim	(Mixed)	75 FR, 50, BR	80% Effort
75 FR, 50, BR
1x150	Swim	(Mixed)	75 FR, 75 BR	80% Effort
75 FR, 75 BR
1x175	Swim	(Mixed)	75 FR, 75 BR, 25 BK	80% Effort
75 FR, 75 BR, 25 BK
1x200	Swim	(Mixed)	75 FR, 75 BR, 50 BK	80% Effort
75 FR, 75 BR, 50 BK
1x225	Swim	(Mixed)	75 FR, 75 BR, 75 BK	80% Effort
75 FR, 75 BR, 75 BK
1x250	Swim	(Mixed)	75 FR, 75 BR, 75 BK, 25 FL	80% Effort
75 FR, 75 BR, 75 BK, 25 FL

1000

2 X { 2x{

1x100	Swim	(Mixed)	on 1:45 / 2:00 RD 1 Free, RD 2 best non Free Stroke	60% Effort
on 1:45 / 2:00 RD 1 Free, RD 2 best non Free Stroke
1x25	Sprint	(Mixed)	on :30 / :40	90% Effort
on :30 / :40
1x75	Swim	(Mixed)	on 1:30 / 1:40	60% Effort
on 1:30 / 1:40
1x50	Sprint	(Mixed)	on :50 / 1:00	90% Effort
on :50 / 1:00
1x50	Swim	(Mixed)	on 1:00 / 1:10	60% Effort
on 1:00 / 1:10
1x75	Sprint	(Mixed)	on 1:15 / 1:30	90% Effort
on 1:15 / 1:30
1x25	Swim	(Mixed)	on :40 / :50	60% Effort
on :40 / :50
1x100	Sprint	(Mixed)	on 1:20 / 1:30	90% Effort
on 1:20 / 1:30

3200

2 X { 2x{

2x50	Swim	(Butterfly)	1:00	80% Effort
1:00
1x200	Swim	(IM)	3:15	80% Effort
3:15
2x50	Swim	(Backstroke)	1:00	80% Effort
1:00
1x200	Swim	(IM)	3:15	80% Effort
3:15
2x50	Swim	(Breaststroke)	1:00	80% Effort
1:00
2x100	Swim	(IM)	1:45	80% Effort
1:45
2x50	Swim	(Freestyle)	1:00	80% Effort
1:00
1x400	Swim	(IM)	5:30, 6:00	80% Effort
5:30, 6:00
1x200	Swim	(Choice)	Recovery 4:00	70% Effort
Recovery 4:00

300

1 X { 1x{

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

Total Distance: 6625

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:

Happy Encouraging IM - 06/11/2022

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 06/11/2022

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6625

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.