Swim Workout: Huge Sharp Other - 03/03/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

1x200	Warm-Up	(Freestyle)		30% Effort

1x300	Warm-Up	(Choice)		40% Effort

1x400	Warm-Up	(IM)	First 50 of every stroke drill	50% Effort
First 50 of every stroke drill
1x500	Warm-Up	(Freestyle)	No Breathing off walls, long and strong!	60% Effort
No Breathing off walls, long and strong!

900

1 X { 1x{

4x25	Swim	(Freestyle)	60% Effort

3x50	Swim	(Freestyle)	60% Effort

2x75	Swim	(Freestyle)	60% Effort

1x100	Swim	(Freestyle)	60% Effort

2x75	Swim	(Freestyle)	60% Effort

3x50	Swim	(Freestyle)	60% Effort

4x25	Swim	(Freestyle)	60% Effort

1600

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
4x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)		60% Effort

1200

2 X { 2x{

4x100	Swim	(Freestyle)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

500

1 X { 1x{

1x500	Warm-Down	(Choice)	Alternate Swim/Kick by 100	50% Effort
Alternate Swim/Kick by 100

Total Distance: 8000

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Huge Sharp Other - 03/03/2023

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 03/03/2023

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8000

Creator:

swim-bot

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