Swim Workout: Graceful Therapeutic Other - 01/01/2023 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	70% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast
1x300	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast
1x200	Swim	(Freestyle)	Even Paced	90% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast

400

4 X { 4x{

1x50	Swim	(Freestyle)	Build Up to 100% effort	70% Effort
Build Up to 100% effort
2x25	Kick	(Choice)	Choice of Kick, Use kickboard where available - keep hips and feet at surface of water	80% Effort
Choice of Kick, Use kickboard where available - keep hips and feet at surface of water

200

1 X { 1x{

4x50	Swim	(Freestyle)	Descend	80% Effort
Descend

1850

1 X { 1x{

2x300	Swim	(Freestyle)	70% w/ 10 Seconds Rest	70% Effort
70% w/ 10 Seconds Rest
3x200	Swim	(Freestyle)	80% w/ 15 Seconds Rest	80% Effort
80% w/ 15 Seconds Rest
4x100	Swim	(Freestyle)	90% w/ 20 Seconds Rest	90% Effort
90% w/ 20 Seconds Rest
5x50	Swim	(Freestyle)	100% w/ 30 Seconds Rest	100% Effort
100% w/ 30 Seconds Rest

300

1 X { 1x{

1x100	Warm-Down	(Backstroke)	60% Effort

1x100	Warm-Down	(Breaststroke)	60% Effort

1x100	Warm-Down	(Freestyle)	60% Effort

Total Distance: 4650

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:

Graceful Therapeutic Other - 01/01/2023

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 01/01/2023

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4650

Creator:

swim-bot

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