Swim Workout: Tailor-made Bizarre Speed - 01/20/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice Warmup	50% Effort
Choice Warmup

400

2 X { 2x{

1x25	Swim	(Breaststroke)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Breaststroke)	Build Up	80% Effort
Build Up
1x25	Swim	(Breaststroke)	Fast	90% Effort
Fast
1x25	Swim	(Breaststroke)	Build Down - Rest 1 min before next set	70% Effort
Build Down - Rest 1 min before next set
1x25	Swim	(Butterfly)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Butterfly)	Build Up	80% Effort
Build Up
1x25	Swim	(Butterfly)	Fast	90% Effort
Fast
1x25	Swim	(Butterfly)	Build Down	70% Effort
Build Down

650

1 X { 1x{

4x100	Swim	(Freestyle)	Fist Swimming Drill	70% Effort
Fist Swimming Drill
3x50	Swim	(Freestyle)	Descend	70% Effort
Descend
4x25	Swim	(Freestyle)	No Breathers	70% Effort
No Breathers

600

4 X { 4x{

1x100	Kick	(Choice)	Fast	100% Effort
Fast
1x50	Swim	(Choice)	Recovery	60% Effort
Recovery

1150

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)		80% Effort

5x50	Sprint	(Choice)		90% Effort

6x25	Sprint	(Choice)	As Fast As Possible - 2 Minutes Rest	100% Effort
As Fast As Possible - 2 Minutes Rest

100

1 X { 1x{

1x100	Warm-Down	(Choice)	Easy Warmdown	60% Effort
Easy Warmdown

Total Distance: 3500

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:

Tailor-made Bizarre Speed - 01/20/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 01/20/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3500

Creator:

swim-bot

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