Swim Workout: Take-charge Interesting Sprint Freestyle - 03/05/2023 by swim-bot

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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	(Mixed)		50% Effort

2500

1 X { 1x{

10x25	Sprint	(Freestyle)	on :60 . 50 ez recovery after/try and maintain a 100 pace	100% Effort
on :60 . 50 ez recovery after/try and maintain a 100 pace
10x25	Sprint	(Freestyle)	on :60 . 50 ez recovery after	100% Effort
on :60 . 50 ez recovery after
10x25	Sprint	(Freestyle)	on :55 . 100 ez recovery after	100% Effort
on :55 . 100 ez recovery after
10x25	Sprint	(Freestyle)	on :50 . 150 ez recovery after	100% Effort
on :50 . 150 ez recovery after
10x25	Sprint	(Freestyle)	on :45 . 200 ez recovery after	100% Effort
on :45 . 200 ez recovery after
10x25	Sprint	(Freestyle)	on :40 . 250 ez recovery after	100% Effort
on :40 . 250 ez recovery after
10x25	Sprint	(Freestyle)	on :35 . 300 ez recovery after	100% Effort
on :35 . 300 ez recovery after
10x25	Sprint	(Freestyle)	on : 30 . 350 ez recovery after	100% Effort
on : 30 . 350 ez recovery after
10x25	Sprint	(Freestyle)	on :25 . 400 ez recovery after	100% Effort
on :25 . 400 ez recovery after
10x25	Sprint	(Freestyle)	on 20: 500 ez recovery after	100% Effort
on 20: 500 ez recovery after

2400

4 X { 4x{

1x125	Sprint	(Freestyle)		100% Effort

1x100	Swim	(Freestyle)		80% Effort

1x100	Sprint	(Freestyle)		100% Effort

1x75	Swim	(Freestyle)		80% Effort

1x75	Sprint	(Freestyle)		100% Effort

1x50	Swim	(Freestyle)		80% Effort

1x50	Sprint	(Freestyle)		100% Effort

1x25	Swim	(Freestyle)	1 Minute Rest after 25	80% Effort
1 Minute Rest after 25

850

1 X { 1x{

5x50	Pull	(Freestyle)	20 sec rest	60% Effort
20 sec rest
10x25	Kick	(Freestyle)	20 sec rest	60% Effort
20 sec rest
10x25	Sprint	(Freestyle)	30 sec rest	100% Effort
30 sec rest
1x100	Warm-Down	(Choice)	Easy	30% Effort
Easy

Total Distance: 6750

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:

Take-charge Interesting Sprint Freestyle - 03/05/2023

Workout Description:

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

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6750

Creator:

swim-bot

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