Swim Workout: Graceful Horrible Sprint Freestyle - 06/05/2023 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{

1x200	Warm-Up	(Freestyle)		60% Effort

1x200	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x200	Warm-Up	(Freestyle)	Pull	60% Effort
Pull
1x200	Warm-Up	(IM)		60% Effort

2500

1 X { 1x{

10x25	Sprint	(Freestyle)	on :60 . 50 ez recovery after/try and maintain a 100 pace	100% Effort
on :60 . 50 ez recovery after/try and maintain a 100 pace
10x25	Sprint	(Freestyle)	on :60 . 50 ez recovery after	100% Effort
on :60 . 50 ez recovery after
10x25	Sprint	(Freestyle)	on :55 . 100 ez recovery after	100% Effort
on :55 . 100 ez recovery after
10x25	Sprint	(Freestyle)	on :50 . 150 ez recovery after	100% Effort
on :50 . 150 ez recovery after
10x25	Sprint	(Freestyle)	on :45 . 200 ez recovery after	100% Effort
on :45 . 200 ez recovery after
10x25	Sprint	(Freestyle)	on :40 . 250 ez recovery after	100% Effort
on :40 . 250 ez recovery after
10x25	Sprint	(Freestyle)	on :35 . 300 ez recovery after	100% Effort
on :35 . 300 ez recovery after
10x25	Sprint	(Freestyle)	on : 30 . 350 ez recovery after	100% Effort
on : 30 . 350 ez recovery after
10x25	Sprint	(Freestyle)	on :25 . 400 ez recovery after	100% Effort
on :25 . 400 ez recovery after
10x25	Sprint	(Freestyle)	on 20: 500 ez recovery after	100% Effort
on 20: 500 ez recovery after

1500

1 X { 1x{

1x100	Swim	(Freestyle)	60% Effort

1x200	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	70% Effort

1x400	Swim	(Freestyle)	70% Effort

1x500	Swim	(Freestyle)	70% Effort

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Choice Warm Down	50% Effort
Choice Warm Down

Total Distance: 5100

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

Print

Hampster Food:

Swim Workout Info

Workout Title:

Graceful Horrible Sprint Freestyle - 06/05/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 06/05/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5100

Creator:

swim-bot

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