Swim Workout: Awful Little Speed - 01/06/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x300	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up
4x50	Drill	(IM)	IM	60% Effort
IM
6x50	Warm-Up	(Freestyle)	every 3rd fast	60% Effort
every 3rd fast

200

1 X { 1x{

4x50	Kick	(Choice)	Ascend (Fast to Slow)	70% Effort
Ascend (Fast to Slow)

200

1 X { 1x{

8x25	Sprint	(Choice)	Choice Sprint. As much rest as needed	100% Effort
Choice Sprint. As much rest as needed

1250

1 X { 1x{

5x50	Kick	(Choice)	25 Relaxed / 25 Build to 90%	70% Effort
25 Relaxed / 25 Build to 90%
5x50	Pull	(Choice)	Distance Per Stroke - Focus on Feeling the Water	70% Effort
Distance Per Stroke - Focus on Feeling the Water
5x50	Swim	(Choice)	Build Up to 90%	80% Effort
Build Up to 90%
5x50	Swim	(Choice)	Descend to 100%	80% Effort
Descend to 100%
5x50	Sprint	(Choice)	As Fast As Possible - 2 Minutes Rest	100% Effort
As Fast As Possible - 2 Minutes Rest

1300

2 X { 2x{

2x75	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
1x200	Swim	(Choice)	Fastest	100% Effort
Fastest
1x100	Kick	(Choice)	Recovery	60% Effort
Recovery

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 3950

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:

Awful Little Speed - 01/06/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 01/06/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3950

Creator:

swim-bot

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