Swim Workout: Little Take-charge Endurance - 02/09/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

2550

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00	80% Effort
on 1:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x500	Swim	(Freestyle)	on 7:00	80% Effort
on 7:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00

1200

1 X { 1x{

12x25	Swim	(Mixed)	IMO	50% Effort
IMO
6x50	Swim	(Mixed)	Odds: Stroke, Evens Choice	50% Effort
Odds: Stroke, Evens Choice
3x100	Swim	(Mixed)	1st 100: Choice, 2nd 100: Stroke, 3rd 100: Choice	80% Effort
1st 100: Choice, 2nd 100: Stroke, 3rd 100: Choice
2x150	Swim	(Mixed)	1st 150: Stroke, 2nd 150: Choice	80% Effort
1st 150: Stroke, 2nd 150: Choice

600

1 X { 1x{

1x200	Swim	(Choice)	Easy	50% Effort
Easy
1x200	Kick	(Choice)		60% Effort

1x200	Drill	(Other)	sculling	40% Effort
sculling

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Choice Warm Down	50% Effort
Choice Warm Down

Total Distance: 7700

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:

Little Take-charge Endurance - 02/09/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 02/09/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7700

Creator:

swim-bot

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