Swim Workout: Awful Powerful Other - 08/23/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

4x100	Warm-Up	(Freestyle)		70% Effort

16x25	Warm-Up	(IM)		70% Effort

8x25	Kick	(Choice)		70% Effort

6x50	Warm-Up	(Mixed)	IM Switch	60% Effort
IM Switch
4x25	Warm-Up	(Freestyle)		70% Effort

150

1 X { 1x{

1x100	Kick	(Freestyle)	Fast on 2:00 3:00	100% Effort
Fast on 2:00 3:00
2x25	Sprint	(Freestyle)	Fast :30 NO BREATH	100% Effort
Fast :30 NO BREATH

1400

1 X { 1x{

4x200	Pull	(Freestyle)	Descend	70% Effort
Descend
4x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
4x50	Sprint	(Freestyle)	Stay about roughly 90%, not all out - nice amount of rest	70% Effort
Stay about roughly 90%, not all out - nice amount of rest

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

200

1 X { 1x{

1x200	Warm-Down	(Choice)		50% Effort

Total Distance: 6950

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:

Awful Powerful Other - 08/23/2022

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 08/23/2022

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6950

Creator:

swim-bot

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