Swim Workout: Gentle Tailor-made Speed - 03/01/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

400

2 X { 2x{

1x25	Swim	(Breaststroke)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Breaststroke)	Build Up	80% Effort
Build Up
1x25	Swim	(Breaststroke)	Fast	90% Effort
Fast
1x25	Swim	(Breaststroke)	Build Down - Rest 1 min before next set	70% Effort
Build Down - Rest 1 min before next set
1x25	Swim	(Butterfly)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Butterfly)	Build Up	80% Effort
Build Up
1x25	Swim	(Butterfly)	Fast	90% Effort
Fast
1x25	Swim	(Butterfly)	Build Down	70% Effort
Build Down

900

1 X { 1x{

4x100	Drill	(Choice)	Fist Swim Drill (see glossary)	70% Effort
Fist Swim Drill (see glossary)
4x25	Swim	(Choice)	Fast	90% Effort
Fast
4x100	Kick	(Choice)		70% Effort

200

1 X { 1x{

8x25	Sprint	(Mixed)	IM Order	100% Effort
IM Order

100

1 X { 1x{

1x100	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 2100

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:

Gentle Tailor-made Speed - 03/01/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 03/01/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

2100

Creator:

swim-bot

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