Swim Workout: Comfortable Little Speed - 01/29/2023 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

600

1 X { 1x{

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

1300

1 X { 1x{

3x200	Other	(Mixed)	Kick / Swim / Drill / Swim by 50	60% Effort
Kick / Swim / Drill / Swim by 50
4x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
1x300	Other	(Mixed)	50 Kick / 50 Swim / 100 Kick / 100 Swim	70% Effort
50 Kick / 50 Swim / 100 Kick / 100 Swim

900

1 X { 1x{

4x100	Drill	(Choice)	Fist Swim Drill (see glossary)	70% Effort
Fist Swim Drill (see glossary)
4x25	Swim	(Choice)	Fast	90% Effort
Fast
4x100	Kick	(Choice)		70% Effort

2600

2 X { 2x{

3x100	Sprint	(Choice)	50 Sprint Choice 50 EZ on 3:00	100% Effort
50 Sprint Choice 50 EZ on 3:00
1x200	Other	(Other)	Recovery on 4:00	50% Effort
Recovery on 4:00
6x50	Sprint	(Choice)	50's Sprint the breakouts and turn (choice stroke) on 2:00	100% Effort
50's Sprint the breakouts and turn (choice stroke) on 2:00
1x300	Other	(Other)	Recovery on 6:00	50% Effort
Recovery on 6:00
8x25	Sprint	(Choice)	from a dive (choice stroke) at 100 goal pace per 25 on 2:00	80% Effort
from a dive (choice stroke) at 100 goal pace per 25 on 2:00

300

1 X { 1x{

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

Total Distance: 5700

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:

Comfortable Little Speed - 01/29/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 01/29/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5700

Creator:

swim-bot

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