Swim Workout: Different Lovely IM - 09/26/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

2x150	Warm-Up	(Choice)		60% Effort

2x100	Warm-Up	(Choice)		60% Effort

2x50	Warm-Up	(Choice)	Build	70% Effort
Build

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round	60% Effort
IM Order by Round
1x25	Sprint	(Choice)		90% Effort

1x75	Swim	(Choice)		60% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Swim	(Choice)		60% Effort

1x75	Sprint	(Choice)		90% Effort

1x25	Swim	(Choice)		60% Effort

1x100	Sprint	(Choice)		90% Effort

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round	60% Effort
IM Order by Round
1x25	Sprint	(Choice)		90% Effort

1x75	Swim	(Choice)		60% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Swim	(Choice)		60% Effort

1x75	Sprint	(Choice)		90% Effort

1x25	Swim	(Choice)		60% Effort

1x100	Sprint	(Choice)		90% Effort

1400

1 X { 1x{

2x200	Swim	(Mixed)	Free / no Free by 50	60% Effort
Free / no Free by 50
2x150	Swim	(Breaststroke)	Build, focus on walls	60% Effort
Build, focus on walls
2x100	Swim	(IM)	fast	90% Effort
fast
20x25	Kick	(Other)	fast UW Odd: 12.5m Evens: 10m Last 4: 15m	60% Effort
fast UW Odd: 12.5m Evens: 10m Last 4: 15m

3100

1 X { 1x{

12x50	Other	(Mixed)	10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy	90% Effort
10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy
6x100	Sprint	(Mixed)	10 Sec rest. 75 free, 25 fast IM (order) w/o free	90% Effort
10 Sec rest. 75 free, 25 fast IM (order) w/o free
3x200	Swim	(IM)	20 rest. descend 1-3 IM	90% Effort
20 rest. descend 1-3 IM
1x200	Swim	(Choice)	ez	60% Effort
ez
16x25	Sprint	(IM)	10 sec rest. 4 on each stroke	90% Effort
10 sec rest. 4 on each stroke
1x100	Swim	(Choice)	ez	60% Effort
ez
5x100	Sprint	(IM)	15 sec rest	100% Effort
15 sec rest
1x100	Warm-Down	(Choice)	warmdown	40% Effort
warmdown

Total Distance: 9100

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:

Different Lovely IM - 09/26/2022

Workout Description:

Auto-Generated IM workout for Adult/Masters swimmers -- 09/26/2022

Workout Type:

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

9100

Creator:

swim-bot

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