Swim Workout: Spicy Bright Endurance - 02/24/2023 by swim-bot

Hampster Food:

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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

200

1 X { 1x{

1x200	Warm-Up	(Other)	swim kick pull by 200	40% Effort
swim kick pull by 200

2100

3 X { 3x{

1x200	Other	(Mixed)	150 Swim / 50 Kick	60% Effort
150 Swim / 50 Kick
1x200	Other	(Mixed)	100 Swim / 100 Kick	60% Effort
100 Swim / 100 Kick
1x200	Other	(Other)	50 Swim /150 Kick	60% Effort
50 Swim /150 Kick
4x25	Kick	(Choice)	Fast Kick	80% Effort
Fast Kick

800

1 X { 1x{

2x100	Drill	(Freestyle)	Drill/Swim by 50	70% Effort
Drill/Swim by 50
2x100	Kick	(Choice)	Build to Fast by 100	80% Effort
Build to Fast by 100
2x100	Drill	(Freestyle)	Drill/Swim by 50 - good tech.	70% Effort
Drill/Swim by 50 - good tech.
2x100	Kick	(Choice)	ALL OUT	90% Effort
ALL OUT

1000

1 X { 1x{

1x200	Swim	(Freestyle)	60% Effort

1x200	Drill	(Freestyle)	60% Effort

1x200	Kick	(Choice)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

8x25	Sprint	(Choice)	60% Effort

1800

3 X { 3x{

1x200	Swim	(Freestyle)	80% Effort

1x100	Kick	(Choice)	60% Effort

1x200	Swim	(Freestyle)	90% Effort

1x100	Drill	(Choice)	60% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 6200

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:

Spicy Bright Endurance - 02/24/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 02/24/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6200

Creator:

swim-bot

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