Swim Workout: Awful Heavy Distance Freestyle - 06/23/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

700

1 X { 1x{

1x300	Warm-Up	(Freestyle)	300 Free	60% Effort
300 Free
1x200	Kick	(Freestyle)	200 Kick	60% Effort
200 Kick
1x200	Pull	((Select One))	200 Pull	60% Effort
200 Pull

2000

4 X { 4x{

1x200	Swim	(Freestyle)	LONG	60% Effort
LONG
1x150	Swim	(Freestyle)	STRONG	70% Effort
STRONG
1x100	Swim	(Freestyle)	FAST	80% Effort
FAST
1x50	Sprint	(Freestyle)	SPRINT	90% Effort
SPRINT

1400

2 X { 2x{

1x200	Swim	(Freestyle)	EZ 20 Sec Rest	60% Effort
EZ 20 Sec Rest
1x200	Swim	(Freestyle)	MD, 20 Sec Rest	60% Effort
MD, 20 Sec Rest
1x200	Swim	(Freestyle)	HD, 20 Sec Rest	60% Effort
HD, 20 Sec Rest
1x50	Kick	(Choice)	EZ	60% Effort
EZ
1x50	Swim	(Choice)	EZ	60% Effort
EZ

650

1 X { 1x{

3x200	Swim	(Freestyle)	Breath every 3 for the first 50, every 5 for the 2nd, every 7 for the 3rd, every 5 for the 4th	80% Effort
Breath every 3 for the first 50, every 5 for the 2nd, every 7 for the 3rd, every 5 for the 4th
1x50	Choice	(Choice)	Active rest	60% Effort
Active rest

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

100

1 X { 1x{

1x100	Warm-Down	(Breaststroke)	test	60% Effort
test

Total Distance: 7650

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:

Awful Heavy Distance Freestyle - 06/23/2022

Workout Description:

Auto-Generated Distance Freestyle workout for Collegiate/Olympic swimmers -- 06/23/2022

Workout Type:

Distance Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7650

Creator:

swim-bot

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