Swim Workout: Take-charge Busy Speed - 11/26/2022 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{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
1x300	Pull	(Choice)		60% Effort

1x200	Kick	(Choice)		60% Effort

1x100	Swim	(Choice)		60% Effort

2600

2 X { 2x{

3x100	Sprint	(Choice)	50 Sprint Choice 50 EZ on 3:00	100% Effort
50 Sprint Choice 50 EZ on 3:00
1x200	Other	(Other)	Recovery on 4:00	50% Effort
Recovery on 4:00
6x50	Sprint	(Choice)	50's Sprint the breakouts and turn (choice stroke) on 2:00	100% Effort
50's Sprint the breakouts and turn (choice stroke) on 2:00
1x300	Other	(Other)	Recovery on 6:00	50% Effort
Recovery on 6:00
8x25	Sprint	(Choice)	from a dive (choice stroke) at 100 goal pace per 25 on 2:00	80% Effort
from a dive (choice stroke) at 100 goal pace per 25 on 2:00

600

1 X { 1x{

4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Kick	(Choice)	Descend	80% Effort
Descend

1050

3 X { 3x{

4x50	Swim	(Freestyle)	Round 1: 80%, Round 2: 90%, Round 3:95%	80% Effort
Round 1: 80%, Round 2: 90%, Round 3:95%
1x150	Warm-Down	(Choice)	Active Recovery	60% Effort
Active Recovery

Total Distance: 5250

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:

Take-charge Busy Speed - 11/26/2022

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 11/26/2022

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5250

Creator:

swim-bot

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