Swim Workout: Unique Funny Speed - 06/04/2023 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

800

1 X { 1x{

1x400	Warm-Up	(Freestyle)	Easy Warm Up	50% Effort
Easy Warm Up
4x100	Other	(Choice)	50 drill/ 50 build to 70%	70% Effort
50 drill/ 50 build to 70%

6100

1 X { 1x{

2x25	Sprint	(Freestyle)	on :30	100% Effort
on :30
4x50	Sprint	(Freestyle)	on 1:00	100% Effort
on 1:00
6x100	Sprint	(Freestyle)	on 1:45	100% Effort
on 1:45
8x150	Sprint	(Freestyle)	on 2:15	90% Effort
on 2:15
5x200	Sprint	(Freestyle)	on 3:00	80% Effort
on 3:00
5x200	Sprint	(IM)	on 3:45	80% Effort
on 3:45
8x150	Sprint	(IM)	2 X (FBB, BBF, BFF, FFB) on 3:00	90% Effort
2 X (FBB, BBF, BFF, FFB) on 3:00
6x100	Sprint	(IM)	on 2:00	100% Effort
on 2:00
4x50	Sprint	(IM)	IM Order on 1:00	100% Effort
IM Order on 1:00
2x25	Sprint	(Other)	1 Back, 2 Breast on :30	100% Effort
1 Back, 2 Breast on :30

1000

1 X { 1x{

12x50	Kick	(Freestyle)	Odds - Moderate / Evens - Sprint Fins	70% Effort
Odds - Moderate / Evens - Sprint Fins
1x400	Warm-Down	(Choice)		20% Effort

Total Distance: 7900

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:

Unique Funny Speed - 06/04/2023

Workout Description:

Auto-Generated Speed workout for Collegiate/Olympic swimmers -- 06/04/2023

Workout Type:

Speed

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7900

Creator:

swim-bot

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