Swim Workout: Elegant Enthusiastic Distance Freestyle - 06/02/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x300	Warm-Up	(Freestyle)		30% Effort

1x300	Pull	(Mixed)	150 free/150 back	30% Effort
150 free/150 back
1x300	Kick	(Mixed)	100 butterfly 100 back 100 free	30% Effort
100 butterfly 100 back 100 free
1x300	Warm-Up	(Freestyle)		30% Effort

1200

2 X { 2x{

1x100	Kick	(Choice)	Free / Back	70% Effort
Free / Back
1x100	Drill	(Freestyle)	Catch Up	70% Effort
Catch Up
1x100	Kick	(Choice)	Free / Back	70% Effort
Free / Back
1x100	Drill	(Freestyle)	Closed-fists	70% Effort
Closed-fists
1x100	Kick	(Choice)	Free / Back	70% Effort
Free / Back
1x100	Drill	(Freestyle)	Knuckle Drags	70% Effort
Knuckle Drags

1500

3 X { 3x{

1x200	Swim	(Freestyle)	HOLD 1:10, ON 2:45	70% Effort
HOLD 1:10, ON 2:45
3x100	Swim	(Freestyle)	HOLD 1:10, ON 1:30, 1:25, 1:15	80% Effort
HOLD 1:10, ON 1:30, 1:25, 1:15

4200

1 X { 1x{

10x100	Swim	(Freestyle)	On 1:30	60% Effort
On 1:30
5x200	Swim	(Freestyle)	On 3:00	60% Effort
On 3:00
1x100	Swim	(Backstroke)	Stretch, on 2:00	60% Effort
Stretch, on 2:00
3x300	Swim	(Freestyle)	On 4:30	60% Effort
On 4:30
1x100	Swim	(Freestyle)	On 1:30	60% Effort
On 1:30
1x100	Swim	(Backstroke)	Stretch on 2:00	60% Effort
Stretch on 2:00
2x500	Swim	(Freestyle)	On 7:30	60% Effort
On 7:30

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)	swim slowly and relax	60% Effort
swim slowly and relax

Total Distance: 8400

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Elegant Enthusiastic Distance Freestyle - 06/02/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 06/02/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

8400

Creator:

swim-bot

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