Swim Workout: Wonderful Healthy Endurance - 02/20/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x200	Warm-Up	(Choice)	50% Effort

4x100	Warm-Up	(Choice)	50% Effort

16x25	Warm-Up	(Freestyle)	50% Effort

6x50	Warm-Up	(Choice)	60% Effort

3600

4 X { 4x{

1x25	Swim	(Freestyle)	:30	60% Effort
:30
1x50	Swim	(Freestyle)	:45	60% Effort
:45
1x75	Swim	(Freestyle)	1:00	60% Effort
1:00
1x100	Swim	(Freestyle)	1:15	70% Effort
1:15
1x125	Swim	(Freestyle)	1:30	70% Effort
1:30
1x150	Swim	(Freestyle)	1:45	80% Effort
1:45
1x175	Swim	(Freestyle)	2:00	80% Effort
2:00
1x200	Sprint	(Freestyle)	2:15	90% Effort
2:15

3000

3 X { 3x{

1x300	Swim	(Freestyle)	Build	70% Effort
Build
2x200	Swim	(Freestyle)	Descend	80% Effort
Descend
3x100	Swim	(Freestyle)	Fast	90% Effort
Fast

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

200

1 X { 1x{

1x200	Warm-Down	(Mixed)	''Great Square of Florin City'' - Don't skip it, you've earned it!	70% Effort
''Great Square of Florin City'' - Don't skip it, you've earned it!

Total Distance: 10650

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:

Wonderful Healthy Endurance - 02/20/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 02/20/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

10650

Creator:

swim-bot

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