Swim Workout: Rapid Awful Endurance - 07/04/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x400	Warm-Up	(Freestyle)	50% Effort

4x100	Warm-Up	(Choice)	60% Effort

4x50	Warm-Up	(Freestyle)	70% Effort

1450

1 X { 1x{

5x100	Swim	(Freestyle)	Descend each 100 on 1:20 / 1:40 / 2:00	70% Effort
Descend each 100 on 1:20 / 1:40 / 2:00
5x50	Swim	(Choice)	Descend each 50 on :50 / :60	80% Effort
Descend each 50 on :50 / :60
6x75	Swim	(Freestyle)	Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50	70% Effort
Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50
5x50	Kick	(Choice)	on 1:00 / 1:10 / 1:20	70% Effort
on 1:00 / 1:10 / 1:20

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

3000

3 X { 3x{

1x300	Swim	(Freestyle)	Build	70% Effort
Build
2x200	Swim	(Freestyle)	Descend	80% Effort
Descend
3x100	Swim	(Freestyle)	Fast	90% Effort
Fast

3200

1 X { 1x{

1x1600	Swim	(Freestyle)	''Channel of Guilder'' - Pace	90% Effort
''Channel of Guilder'' - Pace
1x800	Swim	(Freestyle)	You had better got a faster pace than the previous rep!	90% Effort
You had better got a faster pace than the previous rep!
1x400	Swim	(Freestyle)	You had better got a faster pace than the previous rep!	90% Effort
You had better got a faster pace than the previous rep!
1x200	Swim	(Freestyle)	You had better got a faster pace than the previous rep!	100% Effort
You had better got a faster pace than the previous rep!
1x100	Swim	(Freestyle)	You had better got a faster pace than the previous rep!	100% Effort
You had better got a faster pace than the previous rep!
1x50	Swim	(Freestyle)	You had better got a faster pace than the previous rep!	100% Effort
You had better got a faster pace than the previous rep!
1x25	Swim	(Freestyle)	You had better got a faster pace than the previous rep!	100% Effort
You had better got a faster pace than the previous rep!
1x25	Warm-Down	(Mixed)	Recovery	10% Effort
Recovery

Total Distance: 13750

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 Awful Endurance - 07/04/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 07/04/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

13750

Creator:

swim-bot

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