Swim Workout: Large Efficient Sprint Freestyle - 03/07/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x200	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x200	Warm-Up	(Freestyle)	Pull	60% Effort
Pull
1x200	Warm-Up	(IM)		60% Effort

1050

3 X { 3x{

3x25	Sprint	(Freestyle)	:35	100% Effort
:35
1x50	Swim	(Freestyle)	1:00 (Build to sprint)	80% Effort
1:00 (Build to sprint)
1x25	Swim	(Freestyle)	easy	30% Effort
easy
1x100	Sprint	(Freestyle)	1:20 (Goal time 5% of fastest)	100% Effort
1:20 (Goal time 5% of fastest)
1x100	Swim	(Freestyle)	2:30 easy	50% Effort
2:30 easy

1500

1 X { 1x{

1x100	Swim	(Freestyle)	60% Effort

1x200	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	70% Effort

1x400	Swim	(Freestyle)	70% Effort

1x500	Swim	(Freestyle)	70% 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

400

1 X { 1x{

1x400	Warm-Down	(Mixed)	100 Freestyle, 100 Back, 100 Breast, 100 Freestyle	60% Effort
100 Freestyle, 100 Back, 100 Breast, 100 Freestyle

Total Distance: 6250

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:

Large Efficient Sprint Freestyle - 03/07/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 03/07/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6250

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.