Swim Workout: Calm Attractive Speed - 11/11/2022 by swim-bot

Hampster Food:

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term

Swim Workout

Distance

Rounds

Sets

200

1 X { 1x{

1x200	Warm-Up	(Mixed)	alt 50 FR, 50 BK continuous	50% Effort
alt 50 FR, 50 BK continuous

1700

2 X { 2x{

2x50	Swim	(Choice)	Fast	60% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
2x75	Swim	(Choice)	Fast	80% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
2x100	Swim	(Choice)	Faster	90% Effort
Faster
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x200	Swim	(Choice)	Fastest	100% Effort
Fastest
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery

1250

1 X { 1x{

5x50	Kick	(Choice)	25 Relaxed / 25 Build to 90%	70% Effort
25 Relaxed / 25 Build to 90%
5x50	Pull	(Choice)	Distance Per Stroke - Focus on Feeling the Water	70% Effort
Distance Per Stroke - Focus on Feeling the Water
5x50	Swim	(Choice)	Build Up to 90%	80% Effort
Build Up to 90%
5x50	Swim	(Choice)	Descend to 100%	80% Effort
Descend to 100%
5x50	Sprint	(Choice)	As Fast As Possible - 2 Minutes Rest	100% Effort
As Fast As Possible - 2 Minutes Rest

1150

1 X { 1x{

5x50	Kick	(Choice)	25 Relaxed / 25 Build to 90%	70% Effort
25 Relaxed / 25 Build to 90%
5x50	Pull	(Choice)	Distance Per Stroke - Focus on Feeling the Water	70% Effort
Distance Per Stroke - Focus on Feeling the Water
5x50	Swim	(Choice)		80% Effort

5x50	Sprint	(Choice)		90% Effort

6x25	Sprint	(Choice)	As Fast As Possible - 2 Minutes Rest	100% Effort
As Fast As Possible - 2 Minutes Rest

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	70% Effort
Easy Warm Down

Total Distance: 4500

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Calm Attractive Speed - 11/11/2022

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 11/11/2022

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4500

Creator:

swim-bot

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