Swim Workout: Rapid Massive Sprint Freestyle - 06/28/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice warmup.	60% Effort
Choice warmup.
3x200	Warm-Up	(Mixed)	SKPS	60% Effort
SKPS

1150

1 X { 1x{

1x300	Swim	(Freestyle)	30 sec rest	70% Effort
30 sec rest
1x250	Swim	(Freestyle)	30 sec rest	70% Effort
30 sec rest
1x200	Swim	(Freestyle)	30 sec rest	80% Effort
30 sec rest
1x150	Swim	(Freestyle)	20 sec rest	80% Effort
20 sec rest
1x100	Swim	(Freestyle)	20 sec rest	90% Effort
20 sec rest
1x75	Swim	(Freestyle)	15 sec rest	90% Effort
15 sec rest
1x50	Swim	(Freestyle)	15 sec rest	100% Effort
15 sec rest
1x25	Swim	(Freestyle)		100% Effort

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

3750

1 X { 1x{

10x100	Sprint	(Freestyle)	90% Effort

1x50	Swim	(Choice)	50% Effort

5x100	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Choice)	50% Effort

20x50	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Choice)	60% Effort

10x50	Sprint	(Freestyle)	100% Effort

5x50	Sprint	(Freestyle)	100% Effort

10x25	Sprint	(Freestyle)	100% Effort

4x25	Sprint	(Freestyle)	100% Effort

200

1 X { 1x{

1x200	Warm-Down	(Breaststroke)		40% 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:

Rapid Massive Sprint Freestyle - 06/28/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 06/28/2022

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6600

Creator:

swim-bot

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