Swim Workout: Silly Heavy Distance Freestyle - 03/13/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x300	Warm-Up	(Freestyle)		60% Effort

1x400	Kick	(IM)		60% Effort

4x75	Pull	(IM)	25R/25L/25B IMO by 75	60% Effort
25R/25L/25B IMO by 75
6x50	Drill	(Freestyle)	8 Kick-3 Pull	60% Effort
8 Kick-3 Pull

500

1 X { 1x{

1x500	Swim	(Freestyle)	To see where you're at every practice and check your improvement	90% Effort
To see where you're at every practice and check your improvement

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Warm Down	60% Effort
Warm Down

Total Distance: 7800

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:

Silly Heavy Distance Freestyle - 03/13/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Collegiate/Olympic swimmers -- 03/13/2023

Workout Type:

Distance Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7800

Creator:

swim-bot

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