Swim Workout: Excellent Spicy Distance Freestyle - 02/07/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x300	Warm-Up	(Freestyle)	Easy Free	50% Effort
Easy Free
1x200	Pull	(Freestyle)	Relaxed Pull	50% Effort
Relaxed Pull
6x50	Swim	(Freestyle)	Alternate FAST/Easy by 25's	60% Effort
Alternate FAST/Easy by 25's

2100

1 X { 1x{

10x100	Swim	(Freestyle)	HOLD 1:10 , ON 1:30	70% Effort
HOLD 1:10 , ON 1:30
0x0	Swim	(Freestyle)	HOLD 1:10, ON 2:45	70% Effort
HOLD 1:10, ON 2:45
2x500	Swim	(Freestyle)	HOLD 1:10 , ON 6:40	80% Effort
HOLD 1:10 , ON 6:40
1x100	Swim	(Freestyle)	EASY	30% Effort
EASY

4200

1 X { 1x{

10x100	Swim	(Freestyle)	On 1:30	60% Effort
On 1:30
5x200	Swim	(Freestyle)	On 3:00	60% Effort
On 3:00
1x100	Swim	(Backstroke)	Stretch, on 2:00	60% Effort
Stretch, on 2:00
3x300	Swim	(Freestyle)	On 4:30	60% Effort
On 4:30
1x100	Swim	(Freestyle)	On 1:30	60% Effort
On 1:30
1x100	Swim	(Backstroke)	Stretch on 2:00	60% Effort
Stretch on 2:00
2x500	Swim	(Freestyle)	On 7:30	60% Effort
On 7:30

300

1 X { 1x{

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

Total Distance: 7400

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:

Excellent Spicy Distance Freestyle - 02/07/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 02/07/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7400

Creator:

swim-bot

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