Swim Workout: Glamorous Dark Sprint Freestyle - 10/21/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x200	Warm-Up	(Mixed)	Mixed Warm-up	50% Effort
Mixed Warm-up
4x75	Warm-Up	(IM)	Off 2:00 Rolling IM	60% Effort
Off 2:00 Rolling IM

800

1 X { 1x{

1x200	Swim	(Choice)	easy	60% Effort
easy
4x75	Sprint	(Freestyle)		80% Effort

1x100	Swim	(Choice)	easy	60% Effort
easy
8x25	Sprint	(Choice)		80% Effort

450

1 X { 1x{

4x25	Sprint	(Freestyle)	:45	100% Effort
:45
2x50	Sprint	(Freestyle)	1:00	90% Effort
1:00
4x25	Sprint	(Freestyle)	:45	100% Effort
:45
1x150	Swim	(Freestyle)	2:30	40% Effort
2:30

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

450

1 X { 1x{

4x25	Sprint	(Freestyle)	Off 1:00	100% Effort
Off 1:00
2x50	Sprint	(Freestyle)	Off 1:30	90% Effort
Off 1:30
4x25	Sprint	(Freestyle)	Off 1:00	100% Effort
Off 1:00
1x150	Swim	(Freestyle)		40% Effort

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)		50% Effort

Total Distance: 2900

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:

Glamorous Dark Sprint Freestyle - 10/21/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 10/21/2022

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

2900

Creator:

swim-bot

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