Swim Workout: Encouraging Rapid Endurance - 08/07/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x600	Warm-Up	(Other)	swim kick pull by 200	40% Effort
swim kick pull by 200
4x100	Swim	(IM)	work on underwater w/fins	70% Effort
work on underwater w/fins

2200

1 X { 1x{

4x50	Sprint	(Freestyle)		90% Effort

3x100	Sprint	(Freestyle)		80% Effort

2x200	Swim	(Freestyle)		70% Effort

1x400	Pull	(Freestyle)	With paddles	70% Effort
With paddles
2x200	Swim	(Freestyle)		70% Effort

3x100	Sprint	(Freestyle)		80% Effort

4x50	Sprint	(Freestyle)		60% Effort

1600

1 X { 1x{

4x150	Swim	(Breaststroke)	even paced	80% Effort
even paced
4x100	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x75	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x50	Swim	(Freestyle)	moderate-fast	90% Effort
moderate-fast
4x25	Swim	(Freestyle)	sprint	100% Effort
sprint

5250

3 X { 3x{

3x150	Sprint	(Choice)	100 Sprint Choice 50 EZ	100% Effort
100 Sprint Choice 50 EZ
6x50	Sprint	(Choice)	50's Sprint from a dive (choice stroke)	100% Effort
50's Sprint from a dive (choice stroke)
10x100	Kick	(Freestyle)	Desend every 2	80% Effort
Desend every 2

400

1 X { 1x{

8x50	Warm-Down	(Choice)	Easy Warm Down 50s	50% Effort
Easy Warm Down 50s

Total Distance: 10450

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:

Encouraging Rapid Endurance - 08/07/2022

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 08/07/2022

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

10450

Creator:

swim-bot

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