Swim Workout: Heavy Animated Endurance - 11/15/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1100

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
4x50	Kick	(Choice)		60% Effort

4x100	Drill	(Freestyle)	Fist Swimming Drill	70% Effort
Fist Swimming Drill

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00 w/Fins	80% Effort
On 06:00 w/Fins
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

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

600

1 X { 1x{

8x75	Pull	(Choice)	Evens Stroke Pull Fast, Odds Freestyle Pull Recovery	70% Effort
Evens Stroke Pull Fast, Odds Freestyle Pull Recovery

1500

2 X { 2x{

1x150	Pull	(Freestyle)	''The Cliffs of Insanity!'' - Pull with Paddles	80% Effort
''The Cliffs of Insanity!'' - Pull with Paddles
1x150	Pull	(Freestyle)	Just Pull	80% Effort
Just Pull
1x150	Swim	(Freestyle)	Just Swim	90% Effort
Just Swim
1x150	Drill	(Freestyle)	Fist Drill	80% Effort
Fist Drill
1x150	Swim	(Freestyle)	Just Swim	100% Effort
Just Swim

400

1 X { 1x{

1x400	Warm-Down	(Freestyle)		50% Effort

Total Distance: 8700

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:

Heavy Animated Endurance - 11/15/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 11/15/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8700

Creator:

swim-bot

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