Swim Workout: Silly Delicious Distance Freestyle - 10/23/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

800

1 X { 1x{

1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x50	Swim	(Freestyle)		60% Effort

1050

1 X { 1x{

1x300	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x50	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

600

1 X { 1x{

2x300	Swim	(Freestyle)	Swim, kick, pull by 100	60% Effort
Swim, kick, pull by 100

4200

1 X { 1x{

10x100	Swim	(Freestyle)	On 1:30	60% Effort
On 1:30
5x200	Swim	(Freestyle)	On 3:00	60% Effort
On 3:00
1x100	Swim	(Backstroke)	Stretch, on 2:00	60% Effort
Stretch, on 2:00
3x300	Swim	(Freestyle)	On 4:30	60% Effort
On 4:30
1x100	Swim	(Freestyle)	On 1:30	60% Effort
On 1:30
1x100	Swim	(Backstroke)	Stretch on 2:00	60% Effort
Stretch on 2:00
2x500	Swim	(Freestyle)	On 7:30	60% Effort
On 7:30

100

1 X { 1x{

1x100	Warm-Down	(Choice)		50% Effort

Total Distance: 7250

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:

Silly Delicious Distance Freestyle - 10/23/2022

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 10/23/2022

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7250

Creator:

swim-bot

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