Swim Workout: Shocking Bright Speed - 10/16/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	60% Effort
Choice Warm Up

900

4 X { 4x{

1x100	Pull	(Freestyle)	75 Build Up, 25 Fast	60% Effort
75 Build Up, 25 Fast
1x75	Pull	(Freestyle)	25 Build Up, 25 Fast, 25 Relaxed	60% Effort
25 Build Up, 25 Fast, 25 Relaxed
1x50	Pull	(Freestyle)	Fast	60% Effort
Fast

6100

1 X { 1x{

2x25	Sprint	(Freestyle)	on :30	100% Effort
on :30
4x50	Sprint	(Freestyle)	on 1:00	100% Effort
on 1:00
6x100	Sprint	(Freestyle)	on 1:45	100% Effort
on 1:45
8x150	Sprint	(Freestyle)	on 2:15	90% Effort
on 2:15
5x200	Sprint	(Freestyle)	on 3:00	80% Effort
on 3:00
5x200	Sprint	(IM)	on 3:45	80% Effort
on 3:45
8x150	Sprint	(IM)	2 X (FBB, BBF, BFF, FFB) on 3:00	90% Effort
2 X (FBB, BBF, BFF, FFB) on 3:00
6x100	Sprint	(IM)	on 2:00	100% Effort
on 2:00
4x50	Sprint	(IM)	IM Order on 1:00	100% Effort
IM Order on 1:00
2x25	Sprint	(Other)	1 Back, 2 Breast on :30	100% Effort
1 Back, 2 Breast on :30

300

1 X { 1x{

3x100	Warm-Down	(Choice)		40% Effort

Total Distance: 7800

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:

Shocking Bright Speed - 10/16/2022

Workout Description:

Auto-Generated Speed workout for Collegiate/Olympic swimmers -- 10/16/2022

Workout Type:

Speed

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7800

Creator:

swim-bot

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