Swim Workout: Little Attractive Other - 02/11/2023 by swim-bot

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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

1600

1 X { 1x{

2x300	Warm-Up	(Choice)	1 loosen, 2 drill, swim, kick by 25	60% Effort
1 loosen, 2 drill, swim, kick by 25
3x200	Warm-Up	(Mixed)	100 im/fr	60% Effort
100 im/fr
4x100	Warm-Up	(Choice)	1-2 k, 3-4 s 50 mod, 50 fast	60% Effort
1-2 k, 3-4 s 50 mod, 50 fast

1600

4 X { 4x{

3x100	Swim	(Freestyle)	70%, 80%, 90% Effort by 100	70% Effort
70%, 80%, 90% Effort by 100
1x100	Kick	(Choice)	Build Down	70% Effort
Build Down

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

1400

1 X { 1x{

4x200	Other	(Mixed)	Kick / Swim / Drill / Swim by 50	60% Effort
Kick / Swim / Drill / Swim by 50
4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Swim	(Freestyle)	Descend	70% Effort
Descend

900

1 X { 1x{

4x25	Swim	(Freestyle)	60% Effort

3x50	Swim	(Freestyle)	60% Effort

2x75	Swim	(Freestyle)	60% Effort

1x100	Swim	(Freestyle)	60% Effort

2x75	Swim	(Freestyle)	60% Effort

3x50	Swim	(Freestyle)	60% Effort

4x25	Swim	(Freestyle)	60% Effort

400

1 X { 1x{

1x400	Warm-Down	(Choice)		50% Effort

Total Distance: 7300

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Little Attractive Other - 02/11/2023

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 02/11/2023

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7300

Creator:

swim-bot

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