Swim Workout: Light Beneficial Other - 12/28/2022 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

4x100	Warm-Up	(Choice)		60% Effort

1500

1 X { 1x{

1x400	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Swim	(Freestyle)	Fast	90% Effort
Fast
1x300	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Swim	(Freestyle)	Fast	90% Effort
Fast
1x200	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Swim	(Freestyle)	As Fast As Possible	90% Effort
As Fast As Possible

150

1 X { 1x{

1x100	Kick	(Freestyle)	Fast	100% Effort
Fast
2x25	Sprint	(Freestyle)	Fast	100% Effort
Fast

1200

2 X { 2x{

2x100	Swim	(Choice)	Fast	80% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x100	Swim	(Choice)	Faster	90% Effort
Faster
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x100	Swim	(Choice)	Fastest	100% Effort
Fastest
1x100	Kick	(Choice)	Recovery	60% Effort
Recovery

500

2 X { 2x{

1x25	Kick	(Choice)	Build Up	70% Effort
Build Up
1x50	Swim	(Freestyle)	As Fast As Possible	90% Effort
As Fast As Possible
1x100	Kick	(Choice)	Build Down	70% Effort
Build Down
1x50	Swim	(Freestyle)	As Fast As Possible	90% Effort
As Fast As Possible
1x25	Kick	(Choice)	Build Up - 2 Minutes Rest before 2nd round	70% Effort
Build Up - 2 Minutes Rest before 2nd round

300

1 X { 1x{

1x300	Warm-Down	(Choice)		60% Effort

Total Distance: 4050

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:

Light Beneficial Other - 12/28/2022

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 12/28/2022

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4050

Creator:

swim-bot

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