Swim Workout: Delicious Tenacious Stroke - 08/05/2022 by swim-bot

Hampster Food:

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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term

Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

10x100	Warm-Up	(Mixed)	S/K/D/P/S	60% Effort
S/K/D/P/S

700

1 X { 1x{

4x100	Swim	(Choice)	Fist Swimming Drill on 1:45	70% Effort
Fist Swimming Drill on 1:45
4x50	Swim	(Choice)	Descend :60, :55, :50, :45	70% Effort
Descend :60, :55, :50, :45
4x25	Swim	(Freestyle)	No Breathers on :45	70% Effort
No Breathers on :45

1500

1 X { 1x{

10x50	Swim	(Freestyle)	on 1:15	70% Effort
on 1:15
2x100	Swim	(IM)		70% Effort

1x300	Swim	(Freestyle)		70% Effort

10x50	Drill	(Choice)	on 1:15	70% Effort
on 1:15

1000

1 X { 1x{

1x300	Swim	(Choice)	60% Effort

1x200	Kick	(Choice)	60% Effort

1x200	Pull	(Choice)	60% Effort

1x300	Swim	(Choice)	60% Effort

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

350

1 X { 1x{

1x100	Warm-Down	(Choice)	30% Effort

1x50	Other	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Warm-Down	(Choice)	30% Effort

Total Distance: 7550

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:

Delicious Tenacious Stroke - 08/05/2022

Workout Description:

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

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7550

Creator:

swim-bot

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