Swim Workout: Rare Spicy Sprint Freestyle - 08/05/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x200	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x200	Warm-Up	(Freestyle)	Pull	60% Effort
Pull
1x200	Warm-Up	(IM)		60% Effort

600

1 X { 1x{

1x200	Swim	(Freestyle)	60% Effort

1x200	Kick	(Freestyle)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

2000

4 X { 4x{

1x100	Sprint	(Mixed)	1st and 3rd time Free, 2nd and 4th time stroke	100% Effort
1st and 3rd time Free, 2nd and 4th time stroke
1x100	Sprint	(Mixed)		60% Effort

1x75	Sprint	(Mixed)		100% Effort

1x75	Sprint	(Mixed)		60% Effort

1x50	Sprint	(Mixed)		100% Effort

1x50	Sprint	(Mixed)		60% Effort

1x25	Sprint	(Mixed)		100% Effort

1x25	Sprint	(Mixed)		60% Effort

400

2 X { 2x{

1x50	Drill	(Freestyle)	Count strokes per length	60% Effort
Count strokes per length
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	70% Effort
Maintain same stroke freq. as in rep 1: faster speed
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	80% Effort
Maintain same stroke freq. as in rep 1: faster speed
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	100% Effort
Maintain same stroke freq. as in rep 1: faster speed

2400

4 X { 4x{

1x125	Sprint	(Freestyle)		100% Effort

1x100	Swim	(Freestyle)		80% Effort

1x100	Sprint	(Freestyle)		100% Effort

1x75	Swim	(Freestyle)		80% Effort

1x75	Sprint	(Freestyle)		100% Effort

1x50	Swim	(Freestyle)		80% Effort

1x50	Sprint	(Freestyle)		100% Effort

1x25	Swim	(Freestyle)	1 Minute Rest after 25	80% Effort
1 Minute Rest after 25

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)		50% Effort

Total Distance: 6400

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:

Rare Spicy Sprint Freestyle - 08/05/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 08/05/2022

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6400

Creator:

swim-bot

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