Swim Workout: Old Broad Endurance - 02/23/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	80% Effort
200 Free
1x100	Warm-Up	(Freestyle)	100 Kick	60% Effort
100 Kick
1x100	Warm-Up	(Freestyle)	100 Pull	60% Effort
100 Pull

750

1 X { 1x{

5x50	Swim	(Freestyle)	5 X 50 Free on 1:30	70% Effort
5 X 50 Free on 1:30
5x50	Kick	(Freestyle)	5 X 50 Kick on 2:00	70% Effort
5 X 50 Kick on 2:00
10x25	Sprint	(Freestyle)	10 X 25 Free Sprint 1 rest between reps ALL OUT!!!	100% Effort
10 X 25 Free Sprint 1 rest between reps ALL OUT!!!

2600

1 X { 1x{

4x300	Swim	(Freestyle)	70% Effort

4x200	Swim	(Freestyle)	80% Effort

4x100	Swim	(Freestyle)	90% Effort

4x50	Swim	(Freestyle)	100% Effort

1750

5 X { 5x{

1x200	Swim	(Freestyle)	Focus on Even Splitting	80% Effort
Focus on Even Splitting
1x150	Swim	(Freestyle)	Focus on Perfect Technique while tired	70% Effort
Focus on Perfect Technique while tired

1800

1 X { 1x{

8x25	Sprint	(Freestyle)		80% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
4x50	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
3x75	Sprint	(Freestyle)		60% Effort

1x175	Swim	(Choice)	recovery	60% Effort
recovery
2x100	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
1x200	Sprint	(Freestyle)		60% Effort

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 7500

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:

Old Broad Endurance - 02/23/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 02/23/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7500

Creator:

swim-bot

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