Swim Workout: Delicious Fast Endurance - 05/27/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

2300

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm-Up	50% Effort
Choice Warm-Up
12x50	Kick	(Freestyle)	Kick	60% Effort
Kick
8x75	Warm-Up	(IM)	Without freestyle	60% Effort
Without freestyle
12x50	Swim	(Freestyle)	Descend 1 to 4	80% Effort
Descend 1 to 4

600

1 X { 1x{

1x200	Swim	(Choice)	Easy	50% Effort
Easy
1x200	Kick	(Choice)		60% Effort

1x200	Drill	(Other)	sculling	40% Effort
sculling

2400

1 X { 1x{

1x500	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
5x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
6x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
7x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
8x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00

3250

5 X { 5x{

1x200	Sprint	(Freestyle)	3 min (can be changed)	80% Effort
3 min (can be changed)
2x100	Sprint	(Freestyle)	1:30 min	90% Effort
1:30 min
4x50	Sprint	(Freestyle)	1 min	100% Effort
1 min
1x50	Swim	(Freestyle)	Recovery	50% Effort
Recovery

600

1 X { 1x{

8x75	Pull	(Choice)	Evens Stroke Pull Fast, Odds Freestyle Pull Recovery	70% Effort
Evens Stroke Pull Fast, Odds Freestyle Pull Recovery

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)		60% Effort

Total Distance: 9350

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:

Delicious Fast Endurance - 05/27/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 05/27/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

9350

Creator:

swim-bot

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