Swim Workout: Graceful Fair IM - 01/13/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

800

2 X { 2x{

4x50	Warm-Up	(Choice)	on 1:00	50% Effort
on 1:00
8x25	Warm-Up	(Choice)	on 0:30	50% Effort
on 0:30

1200

1 X { 1x{

1x200	Swim	(IM)	25 Fly, 175 Free	90% Effort
25 Fly, 175 Free
1x200	Swim	(IM)	50 Fly, 150 Free	90% Effort
50 Fly, 150 Free
1x200	Swim	(IM)	50 Fly, 25 Back, 125 Free	90% Effort
50 Fly, 25 Back, 125 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 100 Free	90% Effort
50 Fly, 50 Back, 100 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 25 Breast, 75 Free	90% Effort
50 Fly, 50 Back, 25 Breast, 75 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free

1200

1 X { 1x{

1x200	Swim	(IM)	25 Fly, 175 Free	90% Effort
25 Fly, 175 Free
1x200	Swim	(IM)	50 Fly, 150 Free	90% Effort
50 Fly, 150 Free
1x200	Swim	(IM)	50 Fly, 25 Back, 125 Free	90% Effort
50 Fly, 25 Back, 125 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 100 Free	90% Effort
50 Fly, 50 Back, 100 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 25 Breast, 75 Free	90% Effort
50 Fly, 50 Back, 25 Breast, 75 Free
1x200	Sprint	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free

750

1 X { 1x{

1x75	Swim	(IM)	FFF ( all on 1:15)	80% Effort
FFF ( all on 1:15)
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

1200

1 X { 1x{

1x200	Swim	(IM)	25 Fly, 175 Free	90% Effort
25 Fly, 175 Free
1x200	Swim	(IM)	50 Fly, 150 Free	90% Effort
50 Fly, 150 Free
1x200	Swim	(IM)	50 Fly, 25 Back, 125 Free	90% Effort
50 Fly, 25 Back, 125 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 100 Free	90% Effort
50 Fly, 50 Back, 100 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 25 Breast, 75 Free	90% Effort
50 Fly, 50 Back, 25 Breast, 75 Free
1x200	Swim	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 5450

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:

Graceful Fair IM - 01/13/2023

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 01/13/2023

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5450

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.