Swim Workout: Modern Friendly Endurance - 12/03/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warmup	50% Effort
Choice Warmup

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

1450

1 X { 1x{

5x100	Swim	(Freestyle)	Descend each 100 on 1:20 / 1:40 / 2:00	70% Effort
Descend each 100 on 1:20 / 1:40 / 2:00
5x50	Swim	(Choice)	Descend each 50 on :50 / :60	80% Effort
Descend each 50 on :50 / :60
6x75	Swim	(Freestyle)	Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50	70% Effort
Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50
5x50	Kick	(Choice)	on 1:00 / 1:10 / 1:20	70% Effort
on 1:00 / 1:10 / 1:20

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

2400

2 X { 2x{

10x50	Swim	(Freestyle)	Broken 500	80% Effort
Broken 500
1x100	Choice	(Choice)	Active Recovery	50% Effort
Active Recovery
1x200	Swim	(Freestyle)	Phase 1 500	70% Effort
Phase 1 500
1x200	Swim	(Freestyle)	Phase 2 500	70% Effort
Phase 2 500
1x100	Swim	(Freestyle)	Final Phase	70% Effort
Final Phase
1x100	Choice	(Choice)	Active Recovery	60% Effort
Active Recovery

300

1 X { 1x{

6x50	Warm-Down	(Choice)		40% Effort

Total Distance: 9650

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:

Modern Friendly Endurance - 12/03/2022

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 12/03/2022

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

9650

Creator:

swim-bot

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