Swim Workout: Serious Gentle Endurance - 10/20/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x200	Warm-Up	(Choice)	50% Effort

4x100	Warm-Up	(Choice)	50% Effort

16x25	Warm-Up	(Freestyle)	50% Effort

6x50	Warm-Up	(Choice)	60% Effort

1300

1 X { 1x{

4x100	Swim	(Freestyle)	Distance Per Stroke - Long and Smooth	70% Effort
Distance Per Stroke - Long and Smooth
2x50	Kick	(Choice)		70% Effort

3x100	Swim	(Freestyle)	Descend	80% Effort
Descend
2x50	Kick	(Choice)		70% Effort

2x100	Swim	(Freestyle)	Fast	90% Effort
Fast
2x50	Kick	(Choice)		70% Effort

1x100	Sprint	(Freestyle)	As Fast As Possible	100% Effort
As Fast As Possible

2400

2 X { 2x{

10x50	Swim	(Freestyle)	Broken 500	80% Effort
Broken 500
1x100	Choice	(Choice)	Active Recovery	50% Effort
Active Recovery
1x200	Swim	(Freestyle)	Phase 1 500	70% Effort
Phase 1 500
1x200	Swim	(Freestyle)	Phase 2 500	70% Effort
Phase 2 500
1x100	Swim	(Freestyle)	Final Phase	70% Effort
Final Phase
1x100	Choice	(Choice)	Active Recovery	60% Effort
Active Recovery

2550

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00	80% Effort
on 1:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x500	Swim	(Freestyle)	on 7:00	80% Effort
on 7:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00

3000

2 X { 2x{

4x100	Swim	(Freestyle)	Even Pace (Faster on Round 2)	80% Effort
Even Pace (Faster on Round 2)
1x100	Swim	(Freestyle)	Active Recovery	80% Effort
Active Recovery
2x200	Swim	(Freestyle)	Even Pace - Hold Pace From 50s	80% Effort
Even Pace - Hold Pace From 50s
1x100	Swim	(Freestyle)	Active Recovery	80% Effort
Active Recovery
1x400	Swim	(Freestyle)	Eve Pace - Hold Pace From 100s	80% Effort
Eve Pace - Hold Pace From 100s
1x100	Swim	(Freestyle)	Active Recovery	80% Effort
Active Recovery

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 10850

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:

Serious Gentle Endurance - 10/20/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 10/20/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

10850

Creator:

swim-bot

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