Swim Workout: Glamorous Innocent IM - 01/24/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

2x150	Warm-Up	(Choice)		60% Effort

2x100	Warm-Up	(Choice)		60% Effort

2x50	Warm-Up	(Choice)	Build	70% Effort
Build

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

3000

1 X { 1x{

4x25	Swim	(Butterfly)	Descend	70% Effort
Descend
4x200	Swim	(Other)	FreeIM Descend	80% Effort
FreeIM Descend
4x50	Swim	(Backstroke)	Descend	70% Effort
Descend
3x200	Swim	(Other)	FreeIM Descend	80% Effort
FreeIM Descend
4x75	Swim	(Breaststroke)	Descend	70% Effort
Descend
2x200	Swim	(Other)	FreeIM Descend, Fast turns	80% Effort
FreeIM Descend, Fast turns
4x100	Swim	(Freestyle)	Descend	80% Effort
Descend
1x200	Swim	(Other)	FreeIM Fast	90% Effort
FreeIM Fast

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round	60% Effort
IM Order by Round
1x25	Sprint	(Choice)		90% Effort

1x75	Swim	(Choice)		60% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Swim	(Choice)		60% Effort

1x75	Sprint	(Choice)		90% Effort

1x25	Swim	(Choice)		60% Effort

1x100	Sprint	(Choice)		90% Effort

3100

1 X { 1x{

12x50	Other	(Mixed)	10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy	90% Effort
10 sec rest. 3 on each stroke 1. kick/drill 1. drill/swim 3. fast/easy
6x100	Sprint	(Mixed)	10 Sec rest. 75 free, 25 fast IM (order) w/o free	90% Effort
10 Sec rest. 75 free, 25 fast IM (order) w/o free
3x200	Swim	(IM)	20 rest. descend 1-3 IM	90% Effort
20 rest. descend 1-3 IM
1x200	Swim	(Choice)	ez	60% Effort
ez
16x25	Sprint	(IM)	10 sec rest. 4 on each stroke	90% Effort
10 sec rest. 4 on each stroke
1x100	Swim	(Choice)	ez	60% Effort
ez
5x100	Sprint	(IM)	15 sec rest	100% Effort
15 sec rest
1x100	Warm-Down	(Choice)	warmdown	40% Effort
warmdown

Total Distance: 9900

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:

Glamorous Innocent IM - 01/24/2023

Workout Description:

Auto-Generated IM workout for Adult/Masters swimmers -- 01/24/2023

Workout Type:

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

9900

Creator:

swim-bot

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