Swim Workout: Barren New Speed - 08/28/2022 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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Swim Workout

Distance

Rounds

Sets

700

1 X { 1x{

1x700	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

400

2 X { 2x{

1x25	Swim	(Breaststroke)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Breaststroke)	Build Up	80% Effort
Build Up
1x25	Swim	(Breaststroke)	Fast	90% Effort
Fast
1x25	Swim	(Breaststroke)	Build Down - Rest 1 min before next set	70% Effort
Build Down - Rest 1 min before next set
1x25	Swim	(Butterfly)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Butterfly)	Build Up	80% Effort
Build Up
1x25	Swim	(Butterfly)	Fast	90% Effort
Fast
1x25	Swim	(Butterfly)	Build Down	70% Effort
Build Down

1300

2 X { 2x{

2x75	Swim	(Choice)	Fast	80% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x100	Swim	(Choice)	Faster	90% Effort
Faster
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x200	Swim	(Choice)	Fastest	100% Effort
Fastest
1x100	Kick	(Choice)	Recovery	60% Effort
Recovery

1500

1 X { 1x{

6x150	Swim	(Freestyle)	50 Build Up / 100 Fast	80% Effort
50 Build Up / 100 Fast
8x75	Swim	(Choice)	25 Build Up (50 if long course) / 50 Fast	80% Effort
25 Build Up (50 if long course) / 50 Fast

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 4100

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:

Barren New Speed - 08/28/2022

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 08/28/2022

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4100

Creator:

swim-bot

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