Swim Workout: Graceful Lively Other - 03/17/2023 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

1400

1 X { 1x{

4x100	Warm-Up	(Freestyle)		70% Effort

16x25	Warm-Up	(IM)		70% Effort

8x25	Kick	(Choice)		70% Effort

6x50	Warm-Up	(Mixed)	IM Switch	60% Effort
IM Switch
4x25	Warm-Up	(Freestyle)		70% Effort

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

1000

1 X { 1x{

1x300	Swim	(Freestyle)	Easy	50% Effort
Easy
6x50	Kick	(Choice)	On 1:15	70% Effort
On 1:15
8x50	Drill	(Mixed)	Odds Free Even Choice on 1:15	80% Effort
Odds Free Even Choice on 1:15

1200

3 X { 3x{

4x50	Swim	(Freestyle)	Descending 1-4 1:00 Rest in between 50's	100% Effort
Descending 1-4 1:00 Rest in between 50's
8x25	Other	(Choice)	Round 1 Kick, Round 2 Pull, Round 3 Drill	80% Effort
Round 1 Kick, Round 2 Pull, Round 3 Drill

500

1 X { 1x{

8x50	Swim	(Choice)	60% Effort

1x100	Pull	(Freestyle)	60% Effort

200

1 X { 1x{

1x200	Warm-Down	(Choice)		50% Effort

Total Distance: 5700

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:

Graceful Lively Other - 03/17/2023

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 03/17/2023

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5700

Creator:

swim-bot

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