Swim Workout: Spicy Fair Sprint Freestyle - 03/05/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

900

1 X { 1x{

1x300	Warm-Up	(Freestyle)		60% Effort

4x75	Kick	(IM)		70% Effort

4x75	Pull	(IM)	25 Right, 25 Left, 25 Both	60% Effort
25 Right, 25 Left, 25 Both

1000

1 X { 1x{

1x100	Swim	(Choice)	Goal Time +:16	80% Effort
Goal Time +:16
1x100	Swim	(Choice)	Goal Time +:14	80% Effort
Goal Time +:14
1x100	Swim	(Choice)	Goal Time +:12	80% Effort
Goal Time +:12
1x100	Swim	(Choice)	Easy	50% Effort
Easy
1x100	Sprint	(Choice)	Goal Time +:10	90% Effort
Goal Time +:10
1x100	Sprint	(Choice)	Goal Time +:08	90% Effort
Goal Time +:08
1x100	Swim	(Choice)	Easy	50% Effort
Easy
1x100	Sprint	(Choice)	Goal Time +:06	100% Effort
Goal Time +:06
1x100	Sprint	(Choice)	Goal Time+:04	100% Effort
Goal Time+:04
1x100	Swim	(Choice)	Easy	50% Effort
Easy

100

1 X { 1x{

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

Total Distance: 2000

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 Fair Sprint Freestyle - 03/05/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Youth swimmers -- 03/05/2023

Workout Type:

Sprint Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

2000

Creator:

swim-bot

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