Swim Workout: Accurate Fair IM - 11/22/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x250	Warm-Up	(Freestyle)	Swim	60% Effort
Swim
1x250	Warm-Up	(Freestyle)	Kick	60% Effort
Kick
1x250	Warm-Up	(Freestyle)	Pull	60% Effort
Pull

750

1 X { 1x{

1x75	Swim	(IM)	FFF	80% Effort
FFF
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

1200

2 X { 2x{

3x100	Drill	(Choice)	70% Effort

3x100	Kick	(Choice)	70% Effort

1800

1 X { 1x{

4x50	Swim	(IM)	IM Order - Perfect Technique	70% Effort
IM Order - Perfect Technique
3x100	Swim	(IM)		80% Effort

2x200	Swim	(Mixed)	Alt Free / Choice by 50 - 2 min rest after second one	90% Effort
Alt Free / Choice by 50 - 2 min rest after second one
2x200	Swim	(Mixed)	Alt Free/Choice by 50	90% Effort
Alt Free/Choice by 50
3x100	Swim	(IM)		80% Effort

4x50	Swim	(IM)	IM Order - Perfect Technique	70% Effort
IM Order - Perfect Technique

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round on 1:40	60% Effort
IM Order by Round on 1:40
1x25	Sprint	(Choice)	on :40	90% Effort
on :40
1x75	Swim	(Choice)	on 1:20	60% Effort
on 1:20
1x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Choice)	on 1:00	60% Effort
on 1:00
1x75	Sprint	(Choice)	on 1:20	90% Effort
on 1:20
1x25	Swim	(Choice)	on :40	60% Effort
on :40
1x100	Sprint	(Choice)	1:30	90% Effort
1:30

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)	Breathe every 3	80% Effort
Breathe every 3

Total Distance: 6800

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:

Accurate Fair IM - 11/22/2022

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 11/22/2022

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6800

Creator:

swim-bot

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