Swim Workout: Innocent Bright Distance Freestyle - 03/04/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x100	Warm-Up	(Freestyle)	Choice Warm Up	50% Effort
Choice Warm Up
1x100	Drill	(Freestyle)	with fins	60% Effort
with fins
1x100	Kick	(Freestyle)	with fins	60% Effort
with fins

300

1 X { 1x{

1x300	Pull	(Freestyle)	Cruisey Pull + Paddle	60% Effort
Cruisey Pull + Paddle

1600

1 X { 1x{

1x400	Swim	(Freestyle)		60% Effort

2x200	Swim	(Freestyle)		70% Effort

4x100	Swim	(Freestyle)		80% Effort

8x50	Swim	(Freestyle)	Odds Easy / Evens Hard	80% Effort
Odds Easy / Evens Hard

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s

600

1 X { 1x{

1x600	Warm-Down	(Choice)	Choice Warm Down	50% Effort
Choice Warm Down

Total Distance: 6200

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:

Innocent Bright Distance Freestyle - 03/04/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 03/04/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6200

Creator:

swim-bot

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