Swim Workout: Gentle Take-charge Sprint Freestyle - 03/15/2023 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

1500

1 X { 1x{

1x400	Warm-Up	(Mixed)	warm up	60% Effort
warm up
8x100	Warm-Up	(Freestyle)	kick drill swim swim	60% Effort
kick drill swim swim
6x50	Warm-Up	(Freestyle)	build 25 sprint 12.5 easy to wall	60% Effort
build 25 sprint 12.5 easy to wall

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

1000

2 X { 2x{

1x50	Pull	(Freestyle)	Finger paddles, pull buoy	70% Effort
Finger paddles, pull buoy
1x100	Pull	(Freestyle)	Finger paddles, pull buoy	80% Effort
Finger paddles, pull buoy
1x200	Pull	(Freestyle)	Finger paddles, pull buoy	90% Effort
Finger paddles, pull buoy
1x100	Pull	(Freestyle)	Finger paddles, pull buoy	80% Effort
Finger paddles, pull buoy
1x50	Pull	(Freestyle)	Finger paddles, pull buoy	70% Effort
Finger paddles, pull buoy

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 5200

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:

Gentle Take-charge Sprint Freestyle - 03/15/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 03/15/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5200

Creator:

swim-bot

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