Swim Workout: Comfortable Gorgeous IM - 12/20/2022 by swim-bot

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Swim Workout

Distance

Rounds

Sets

300

1 X { 1x{

1x100	Warm-Up	(Choice)		60% Effort

1x100	Drill	(IM)		60% Effort

1x100	Warm-Up	(IM)	Build	70% Effort
Build

2250

1 X { 1x{

1x250	Swim	(Freestyle)	Speed	90% Effort
Speed
1x500	Swim	(Freestyle)	Technique	60% Effort
Technique
1x250	Swim	(Freestyle)	Speed	90% Effort
Speed
1x500	Swim	(Freestyle)	Technique	60% Effort
Technique
1x250	Swim	(Freestyle)	Speed	90% Effort
Speed
5x100	Swim	(Freestyle)	Start each 2m	100% Effort
Start each 2m

800

2 X { 2x{

1x100	Swim	(Butterfly)	Breath every stroke, dont rush	70% Effort
Breath every stroke, dont rush
1x100	Swim	(Backstroke)	Focus on backstroke flipturn	70% Effort
Focus on backstroke flipturn
1x100	Swim	(Breaststroke)	Focus on short glide with power all around	90% Effort
Focus on short glide with power all around
1x100	Swim	(Freestyle)	Breath every stroke, finish strong	100% Effort
Breath every stroke, finish strong

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round	60% Effort
IM Order by Round
1x25	Sprint	(Choice)		90% Effort

1x75	Swim	(Choice)		60% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Swim	(Choice)		60% Effort

1x75	Sprint	(Choice)		90% Effort

1x25	Swim	(Choice)		60% Effort

1x100	Sprint	(Choice)		90% Effort

300

1 X { 1x{

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

Total Distance: 5650

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:

Comfortable Gorgeous IM - 12/20/2022

Workout Description:

Auto-Generated IM workout for Adult/Masters swimmers -- 12/20/2022

Workout Type:

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5650

Creator:

swim-bot

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