Swim Workout: Auspicious Macho Stroke - Freestyle - 03/16/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x400	Warm-Up	(Choice)	Warmup	60% Effort
Warmup
1x200	Warm-Up	(Choice)	Warmup	60% Effort
Warmup

3600

4 X { 4x{

1x200	Swim	(Freestyle)	TR +1 on 3:00	80% Effort
TR +1 on 3:00
2x100	Swim	(Freestyle)	TR on 1:30	80% Effort
TR on 1:30
4x50	Swim	(Freestyle)	TR -1 on 45	80% Effort
TR -1 on 45
8x25	Swim	(Freestyle)	TR -2 on 25	80% Effort
TR -2 on 25
1x100	Swim	(Choice)	ez	40% Effort
ez

2000

2 X { 2x{

1x100	Sprint	(Freestyle)	From blocks	80% Effort
From blocks
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery
5x100	Swim	(Freestyle)	HR 160	80% Effort
HR 160
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

400

4 X { 4x{

2x25	Warm-Down	(Freestyle)	hypoxia	30% Effort
hypoxia
1x50	Warm-Down	(Backstroke)		30% Effort

Total Distance: 6600

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:

Auspicious Macho Stroke - Freestyle - 03/16/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 03/16/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6600

Creator:

swim-bot

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