Swim Workout: Encouraging Glamorous Endurance - 03/02/2023 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

1000

1 X { 1x{

1x1000	Warm-Up	(Choice)		60% Effort

1600

1 X { 1x{

4x150	Swim	(Breaststroke)	even paced	80% Effort
even paced
4x100	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x75	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x50	Swim	(Freestyle)	moderate-fast	90% Effort
moderate-fast
4x25	Swim	(Freestyle)	sprint	100% Effort
sprint

2000

4 X { 4x{

1x200	Swim	(Freestyle)	Work on Perfect Technique	60% Effort
Work on Perfect Technique
3x100	Swim	(Freestyle)	Descend. Work on holding perfect technique at speed	80% Effort
Descend. Work on holding perfect technique at speed

2000

1 X { 1x{

4x100	Swim	(Freestyle)		90% Effort

2x200	Swim	(Freestyle)	Hold pace from 100s	80% Effort
Hold pace from 100s
1x400	Swim	(Freestyle)	Hold pace from 200s	70% Effort
Hold pace from 200s
2x200	Swim	(Freestyle)	Faster than 400 pace	80% Effort
Faster than 400 pace
4x100	Swim	(Freestyle)	Faster than 200 pace	90% Effort
Faster than 200 pace

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

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 8900

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:

Encouraging Glamorous Endurance - 03/02/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 03/02/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

8900

Creator:

swim-bot

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