Swim Workout: Fancy Serious Sprint Freestyle - 11/23/2022 by swim-bot

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x200	Warm-Up	(Choice)		40% Effort

4x100	Swim	(IM)		60% Effort

8x50	Swim	(IM)	build	70% Effort
build

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

400

1 X { 1x{

4x25	Sprint	(IM)	100% Effort

1x100	Swim	(Freestyle)	90% Effort

4x25	Sprint	(IM)	100% Effort

1x100	Swim	(Freestyle)	40% Effort

3750

1 X { 1x{

10x100	Sprint	(Freestyle)	90% Effort

1x50	Swim	(Choice)	50% Effort

5x100	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Choice)	50% Effort

20x50	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Choice)	60% Effort

10x50	Sprint	(Freestyle)	100% Effort

5x50	Sprint	(Freestyle)	100% Effort

10x25	Sprint	(Freestyle)	100% Effort

4x25	Sprint	(Freestyle)	100% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)		60% Effort

Total Distance: 5950

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:

Fancy Serious Sprint Freestyle - 11/23/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 11/23/2022

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5950

Creator:

swim-bot

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