Swim Workout: Cheerful Lovely Endurance - 07/30/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

5x200	Warm-Up	(Mixed)	SKIP	60% Effort
SKIP
4x50	Warm-Up	(Freestyle)	Variable Speed	60% Effort
Variable Speed

1100

4 X { 4x{

3x75	Pull	(Choice)	Slow, Build, Fast by 75	80% Effort
Slow, Build, Fast by 75
1x50	Sprint	(Choice)	Same stroke as pull - 30 seconds rest	100% Effort
Same stroke as pull - 30 seconds rest

4500

5 X { 5x{

1x300	Swim	(Freestyle)	Build Up by 100	70% Effort
Build Up by 100
2x150	Swim	(Freestyle)	Build Up by 50	80% Effort
Build Up by 50
3x100	Swim	(Freestyle)	Goal Time: +3 Seconds on best 100 free time from push	90% Effort
Goal Time: +3 Seconds on best 100 free time from push

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

2400

1 X { 1x{

1x500	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
5x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
6x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
7x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
8x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00

200

1 X { 1x{

1x200	Warm-Down	(Choice)		50% Effort

Total Distance: 11950

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:

Cheerful Lovely Endurance - 07/30/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 07/30/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

11950

Creator:

swim-bot

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