Swim Workout: Rapid Tasty Other - 11/15/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x400	Warm-Up	(Choice)	Stretch out	50% Effort
Stretch out
1x200	Drill	(Choice)		60% Effort

1x200	Kick	(Choice)		70% Effort

1x500	Pull	(Freestyle)	With paddles. Breathe every 3.	60% Effort
With paddles. Breathe every 3.

550

1 X { 1x{

1x200	Kick	(Freestyle)	Fast 4:00 / 5:00 / 6:00	80% Effort
Fast 4:00 / 5:00 / 6:00
4x25	Sprint	(Freestyle)	Fast :30 Only 1 Breath	90% Effort
Fast :30 Only 1 Breath
1x250	Choice	(Choice)	Easy	50% Effort
Easy

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

1000

1 X { 1x{

2x200	Kick	(Choice)	75 mod, 25 fast :15-20 sec rest	80% Effort
75 mod, 25 fast :15-20 sec rest
3x100	Kick	(Choice)	25 fast, 50 mod, 25 fast rest	80% Effort
25 fast, 50 mod, 25 fast rest
4x50	Kick	(Choice)	O: Fast E: Mod :15-20 sec rest	80% Effort
O: Fast E: Mod :15-20 sec rest
1x100	Kick	(Choice)	For a time	100% Effort
For a time

400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, 10 seconds rest, no rest between groups, just keep going.	80% Effort
Descend 1-4, 10 seconds rest, no rest between groups, just keep going.

300

1 X { 1x{

1x300	Warm-Down	(Choice)		50% Effort

Total Distance: 4950

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:

Rapid Tasty Other - 11/15/2022

Workout Description:

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

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

4950

Creator:

swim-bot

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