Swim Workout: Terrific Tailor-made Distance Freestyle - 09/07/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x400	Warm-Up	(Freestyle)	Easy	60% Effort
Easy
8x50	Swim	(Freestyle)	Go at a fast pace with no more than 5 seconds rest between each rep	80% Effort
Go at a fast pace with no more than 5 seconds rest between each rep
1x400	Swim	(Freestyle)	Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after)	90% Effort
Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after)

1400

2 X { 2x{

1x200	Swim	(Freestyle)	EZ 20 Sec Rest	60% Effort
EZ 20 Sec Rest
1x200	Swim	(Freestyle)	MD, 20 Sec Rest	60% Effort
MD, 20 Sec Rest
1x200	Swim	(Freestyle)	HD, 20 Sec Rest	60% Effort
HD, 20 Sec Rest
1x50	Kick	(Choice)	EZ	60% Effort
EZ
1x50	Swim	(Choice)	EZ	60% Effort
EZ

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

300

1 X { 1x{

1x300	Warm-Down	(Choice)	We wouldn't want sore muscles would we	60% Effort
We wouldn't want sore muscles would we

Total Distance: 8500

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:

Terrific Tailor-made Distance Freestyle - 09/07/2022

Workout Description:

Auto-Generated Distance Freestyle workout for Collegiate/Olympic swimmers -- 09/07/2022

Workout Type:

Distance Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8500

Creator:

swim-bot

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