Swim Workout: Encouraging Short Sprint Freestyle - 01/15/2023 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

800

1 X { 1x{

1x200	Warm-Up	(Choice)		60% Effort

3x100	Warm-Up	(Freestyle)	Descend 1-3 1:30	70% Effort
Descend 1-3 1:30
4x75	Pull	(Choice)	Build 1,3 Breakout 2,4 1:15	70% Effort
Build 1,3 Breakout 2,4 1:15

1700

2 X { 2x{

3x100	Swim	(Freestyle)	Descend to 90% Effort	80% Effort
Descend to 90% Effort
4x75	Swim	(Freestyle)	Descend to 95% Effort	80% Effort
Descend to 95% Effort
5x50	Swim	(Freestyle)	Descend to 100% Effort	60% Effort
Descend to 100% Effort

100

1 X { 1x{

1x100	Warm-Down	(Choice)	Choice Warm Down	50% Effort
Choice Warm Down

Total Distance: 2600

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:

Encouraging Short Sprint Freestyle - 01/15/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Youth swimmers -- 01/15/2023

Workout Type:

Sprint Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2600

Creator:

swim-bot

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