Swim Workout: Great Dark Other - 06/03/2023 by swim-bot

Hampster Food:

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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

1800

1 X { 1x{

10x100	Warm-Up	(Choice)	2 Swim / 2 Drill	60% Effort
2 Swim / 2 Drill
16x50	Warm-Up	(Mixed)	8 x 50 Drill + 8 x 50 Build	60% Effort
8 x 50 Drill + 8 x 50 Build

800

4 X { 4x{

1x150	Swim	(Choice)	Fast Even Split	90% Effort
Fast Even Split
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery

600

4 X { 4x{

1x100	Swim	(Choice)	Fast	90% Effort
Fast
1x50	Swim	(Choice)	Focus on good technique	70% Effort
Focus on good technique

1200

4 X { 4x{

1x125	Swim	(Freestyle)	big and strong	70% Effort
big and strong
1x50	Swim	(Choice)	FAST	80% Effort
FAST
1x75	Swim	(Choice)	swam stroke at the 50, FASTER	90% Effort
swam stroke at the 50, FASTER
1x50	Swim	(Freestyle)	smooth	50% Effort
smooth

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Warm Down	30% Effort
Warm Down

Total Distance: 4600

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:

Great Dark Other - 06/03/2023

Workout Description:

Auto-Generated Other workout for Youth swimmers -- 06/03/2023

Workout Type:

Other

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

4600

Creator:

swim-bot

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