Swim Workout: Strong Tasty Sprint Freestyle - 01/01/2023 by swim-bot

Hampster Food:

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If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x200	Warm-Up	(Choice)		40% Effort

4x100	Swim	(IM)		60% Effort

8x50	Swim	(IM)	build	70% Effort
build

1200

1 X { 1x{

12x100	Sprint	(Freestyle)		80% Effort

1000

1 X { 1x{

4x50	Swim	(Freestyle)	Descend	60% Effort
Descend
2x200	Pull	(Freestyle)		60% Effort

4x100	Swim	(Freestyle)	Pace	60% Effort
Pace

800

1 X { 1x{

2x200	Pull	(Freestyle)	Easy	60% Effort
Easy
1x100	Swim	(Freestyle)	easy	80% Effort
easy
1x100	Swim	(Freestyle)	Easy	60% Effort
Easy
8x25	Sprint	(Freestyle)	Fast	90% Effort
Fast

200

1 X { 1x{

1x200	Warm-Down	(Breaststroke)		40% Effort

Total Distance: 4200

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:

Strong Tasty Sprint Freestyle - 01/01/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 01/01/2023

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4200

Creator:

swim-bot

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