Swim Workout: Accurate Darned Speed - 02/17/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x1000	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

1800

3 X { 3x{

1x200	Drill	(Freestyle)	Long and Strong	70% Effort
Long and Strong
2x100	Swim	(Freestyle)	Build Up	80% Effort
Build Up
4x50	Swim	(Freestyle)	Fast	90% Effort
Fast

450

1 X { 1x{

6x25	Swim	(Freestyle)	First 10 strokes super fast, the rest easy	60% Effort
First 10 strokes super fast, the rest easy
4x25	Kick	(Freestyle)	Alt Fast/Easy by 25	60% Effort
Alt Fast/Easy by 25
4x50	Swim	(Freestyle)	Transition from DPS to Fast Arms work turns	70% Effort
Transition from DPS to Fast Arms work turns

1150

1 X { 1x{

5x50	Kick	(Choice)	25 Relaxed / 25 Build to 90%	70% Effort
25 Relaxed / 25 Build to 90%
5x50	Pull	(Choice)	Distance Per Stroke - Focus on Feeling the Water	70% Effort
Distance Per Stroke - Focus on Feeling the Water
5x50	Swim	(Choice)		80% Effort

5x50	Sprint	(Choice)		90% Effort

6x25	Sprint	(Choice)	As Fast As Possible - 2 Minutes Rest	100% Effort
As Fast As Possible - 2 Minutes Rest

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 4600

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

Print

Hampster Food:

Swim Workout Info

Workout Title:

Accurate Darned Speed - 02/17/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 02/17/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4600

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.