Swim Workout: Delicious Best Stroke - Freestyle - 01/01/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

1x400	Warm-Up	(Freestyle)	Loosen Up	30% Effort
Loosen Up
1x300	Drill	(Mixed)	Open Turns Only	30% Effort
Open Turns Only
1x300	Kick	(Freestyle)	Build the legs by 100	30% Effort
Build the legs by 100
8x50	Swim	(IM)	25 Fast/25 Moderate	60% Effort
25 Fast/25 Moderate

2000

2 X { 2x{

1x200	Swim	(Freestyle)	80%	80% Effort
80%
2x150	Swim	(Freestyle)	85%	80% Effort
85%
3x100	Swim	(Freestyle)	90%	70% Effort
90%
4x50	Sprint	(Freestyle)	100% - 1 minutes rest after each	60% Effort
100% - 1 minutes rest after each

3600

4 X { 4x{

1x200	Swim	(Freestyle)	TR +1 on 3:00	80% Effort
TR +1 on 3:00
2x100	Swim	(Freestyle)	TR on 1:30	80% Effort
TR on 1:30
4x50	Swim	(Freestyle)	TR -1 on 45	80% Effort
TR -1 on 45
8x25	Swim	(Freestyle)	TR -2 on 25	80% Effort
TR -2 on 25
1x100	Swim	(Choice)	ez	40% Effort
ez

400

4 X { 4x{

2x25	Warm-Down	(Freestyle)	hypoxia	30% Effort
hypoxia
1x50	Warm-Down	(Backstroke)		30% Effort

Total Distance: 7400

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:

Delicious Best Stroke - Freestyle - 01/01/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 01/01/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7400

Creator:

swim-bot

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