Swim Workout: Awesome Therapeutic Stroke - Freestyle - 08/29/2022 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x400	Warm-Up	(Choice)	Warmup	60% Effort
Warmup
1x200	Warm-Up	(Choice)	Warmup	60% Effort
Warmup

1400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, Last one at 200 RP + 1	80% Effort
Descend 1-4, Last one at 200 RP + 1
4x100	Swim	(Freestyle)	Hold 200 BES + 5	80% Effort
Hold 200 BES + 5
1x200	Swim	(Freestyle)	Set-Up for broken 200	50% Effort
Set-Up for broken 200
2x100	Swim	(Freestyle)	Broken 200- Aim for 200 Best Time -3 Secs	100% Effort
Broken 200- Aim for 200 Best Time -3 Secs
1x200	Swim	(Freestyle)	Recover for Next Round	20% Effort
Recover for Next Round

2000

2 X { 2x{

1x200	Swim	(Freestyle)	80%	80% Effort
80%
2x150	Swim	(Freestyle)	85%	80% Effort
85%
3x100	Swim	(Freestyle)	90%	70% Effort
90%
4x50	Sprint	(Freestyle)	100% - 1 minutes rest after each	60% Effort
100% - 1 minutes rest after each

1400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, Last one at 200 RP + 1	80% Effort
Descend 1-4, Last one at 200 RP + 1
4x100	Swim	(Freestyle)	Hold 200 BES + 5	80% Effort
Hold 200 BES + 5
1x200	Swim	(Freestyle)	Set-Up for broken 200	50% Effort
Set-Up for broken 200
2x100	Swim	(Freestyle)	Broken 200- Aim for 200 Best Time -3 Secs	100% Effort
Broken 200- Aim for 200 Best Time -3 Secs
1x200	Swim	(Freestyle)	Recover for Next Round	20% Effort
Recover for Next Round

2000

2 X { 2x{

1x100	Sprint	(Freestyle)	From blocks	80% Effort
From blocks
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery
5x100	Swim	(Freestyle)	HR 160	80% Effort
HR 160
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

400

4 X { 4x{

2x25	Warm-Down	(Freestyle)	hypoxia	30% Effort
hypoxia
1x50	Warm-Down	(Backstroke)		30% Effort

Total Distance: 7800

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:

Awesome Therapeutic Stroke - Freestyle - 08/29/2022

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 08/29/2022

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7800

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.