Swim Workout: Ancient Terrific Endurance - 03/14/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x200	Warm-Up	(Choice)	50% Effort

4x100	Warm-Up	(Choice)	50% Effort

16x25	Warm-Up	(Freestyle)	50% Effort

6x50	Warm-Up	(Choice)	60% Effort

2000

2 X { 2x{

2x300	Swim	(Freestyle)	''Pit of Despair!'' - You get 8/6/4/2 breaths per length by 25	60% Effort
''Pit of Despair!'' - You get 8/6/4/2 breaths per length by 25
2x200	Swim	(Freestyle)	You get 9/3/2/1 breaths per length by 25	60% Effort
You get 9/3/2/1 breaths per length by 25

1450

1 X { 1x{

5x100	Swim	(Freestyle)	Descend each 100 on 1:20 / 1:40 / 2:00	70% Effort
Descend each 100 on 1:20 / 1:40 / 2:00
5x50	Swim	(Choice)	Descend each 50 on :50 / :60	80% Effort
Descend each 50 on :50 / :60
6x75	Swim	(Freestyle)	Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50	70% Effort
Breathe 3/5/7 by 25 on 1:30/ 1:40 / 1:50
5x50	Kick	(Choice)	on 1:00 / 1:10 / 1:20	70% Effort
on 1:00 / 1:10 / 1:20

900

6 X { 6x{

1x25	Kick	(Butterfly)	''Giant Eel Bay!'' - Chest Press	70% Effort
''Giant Eel Bay!'' - Chest Press
1x25	Kick	(Butterfly)	Left Fish Kick	80% Effort
Left Fish Kick
1x25	Kick	(Butterfly)	Right Fish Kick	80% Effort
Right Fish Kick
1x25	Kick	(Butterfly)	Underwater Fly Kick	20% Effort
Underwater Fly Kick
1x50	Kick	(Butterfly)	Fast Dolphin Kick on Back	100% Effort
Fast Dolphin Kick on Back

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 8500

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:

Ancient Terrific Endurance - 03/14/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 03/14/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8500

Creator:

swim-bot

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