Swim Workout: Bright Glorious Speed - 07/09/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1100

1 X { 1x{

1x400	Warm-Up	(Mixed)	100 Free/100 Back	80% Effort
100 Free/100 Back
1x300	Pull	(Freestyle)		80% Effort

1x200	Kick	(Choice)		80% Effort

8x25	Other	(Other)	UW w/Fins :40	90% Effort
UW w/Fins :40

906

3 X { 3x{

1x150	Swim	(Freestyle)	Strong Aerobic Pace	80% Effort
Strong Aerobic Pace
1x100	Swim	(Freestyle)	Hold Fast Pace	90% Effort
Hold Fast Pace
1x1	Other	(Other)	30 seconds rest	10% Effort
30 seconds rest
1x50	Swim	(Freestyle)	Sprint	100% Effort
Sprint
1x1	Other	(Choice)	30 seconds rest	10% Effort
30 seconds rest

100

1 X { 1x{

1x100	Swim	(Choice)	Recovery	60% Effort
Recovery

3900

1 X { 1x{

2x25	Sprint	(Freestyle)	on :20	100% Effort
on :20
3x50	Sprint	(Freestyle)	on :45	100% Effort
on :45
4x100	Sprint	(Freestyle)	on 1:30 Followed by 100 EZ on 3:00	100% Effort
on 1:30 Followed by 100 EZ on 3:00
5x150	Sprint	(Freestyle)	on 2:15	90% Effort
on 2:15
3x200	Swim	(Freestyle)	on 3:15 Followed by 100 EZ on 3:00	80% Effort
on 3:15 Followed by 100 EZ on 3:00
3x200	Swim	(IM)	on 3:35	80% Effort
on 3:35
5x150	Sprint	(IM)	FBBr, BBrF, BrFFr, FrFB, FBBr on 2:45	90% Effort
FBBr, BBrF, BrFFr, FrFB, FBBr on 2:45
4x100	Sprint	(IM)	on 1:45 Followed by 100 EZ on 3:00	100% Effort
on 1:45 Followed by 100 EZ on 3:00
3x50	Sprint	(Choice)	Best non free stroke on :50	100% Effort
Best non free stroke on :50
2x25	Sprint	(Other)	Best non free stroke on :25	100% Effort
Best non free stroke on :25

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warmdown	50% Effort
Easy Warmdown

Total Distance: 6306

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:

Bright Glorious Speed - 07/09/2022

Workout Description:

Auto-Generated Speed workout for Collegiate/Olympic swimmers -- 07/09/2022

Workout Type:

Speed

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6306

Creator:

swim-bot

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