Swim Workout: Heavy Terrific Other - 12/18/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x100	Warm-Up	(Freestyle)	After get out and do 25 crunches	40% Effort
After get out and do 25 crunches
1x100	Warm-Up	(Freestyle)	After get out and do 25 push-ups	50% Effort
After get out and do 25 push-ups
1x100	Warm-Up	(Freestyle)	After get out and plank for :30	60% Effort
After get out and plank for :30
1x100	Warm-Up	(Freestyle)	After get out and complete 15 Burpees	70% Effort
After get out and complete 15 Burpees
1x100	Warm-Up	(Freestyle)	After get out and wall sit for 1:30	80% Effort
After get out and wall sit for 1:30

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

900

1 X { 1x{

4x25	Swim	(Freestyle)	60% Effort

3x50	Swim	(Freestyle)	60% Effort

2x75	Swim	(Freestyle)	60% Effort

1x100	Swim	(Freestyle)	60% Effort

2x75	Swim	(Freestyle)	60% Effort

3x50	Swim	(Freestyle)	60% Effort

4x25	Swim	(Freestyle)	60% Effort

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 7900

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:

Heavy Terrific Other - 12/18/2022

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 12/18/2022

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7900

Creator:

swim-bot

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