Swim Workout: Sharp Rapid Sprint Freestyle - 11/29/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x300	Warm-Up	(Mixed)	Slow and easy	50% Effort
Slow and easy
10x50	Warm-Up	(Freestyle)	Alternating Swim Kick Pull	60% Effort
Alternating Swim Kick Pull

800

1 X { 1x{

2x200	Pull	(Freestyle)	Easy	60% Effort
Easy
1x100	Swim	(Freestyle)	easy	80% Effort
easy
1x100	Swim	(Freestyle)	Easy	60% Effort
Easy
8x25	Sprint	(Freestyle)	Fast	90% Effort
Fast

450

1 X { 1x{

4x25	Sprint	(Freestyle)	:45	100% Effort
:45
2x50	Sprint	(Freestyle)	1:00	90% Effort
1:00
4x25	Sprint	(Freestyle)	:45	100% Effort
:45
1x150	Swim	(Freestyle)	2:30	40% Effort
2:30

1150

1 X { 1x{

1x300	Swim	(Freestyle)	30 sec rest	70% Effort
30 sec rest
1x250	Swim	(Freestyle)	30 sec rest	70% Effort
30 sec rest
1x200	Swim	(Freestyle)	30 sec rest	80% Effort
30 sec rest
1x150	Swim	(Freestyle)	20 sec rest	80% Effort
20 sec rest
1x100	Swim	(Freestyle)	20 sec rest	90% Effort
20 sec rest
1x75	Swim	(Freestyle)	15 sec rest	90% Effort
15 sec rest
1x50	Swim	(Freestyle)	15 sec rest	100% Effort
15 sec rest
1x25	Swim	(Freestyle)		100% Effort

450

1 X { 1x{

4x25	Sprint	(Freestyle)	Off 1:00	100% Effort
Off 1:00
2x50	Sprint	(Freestyle)	Off 1:30	90% Effort
Off 1:30
4x25	Sprint	(Freestyle)	Off 1:00	100% Effort
Off 1:00
1x150	Swim	(Freestyle)		40% Effort

100

1 X { 1x{

1x100	Warm-Down	(Choice)	I like backstroke - fins optional	60% Effort
I like backstroke - fins optional

Total Distance: 3750

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:

Sharp Rapid Sprint Freestyle - 11/29/2022

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 11/29/2022

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3750

Creator:

swim-bot

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