Swim Workout: Lively Small Speed - 06/06/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x1000	Warm-Up	(Mixed)	500 Swim, 300 Drill, 200 Kick	50% Effort
500 Swim, 300 Drill, 200 Kick

800

1 X { 1x{

8x25	Sprint	(IM)	IMO, Fly, Back, Brst, Free x 2	80% Effort
IMO, Fly, Back, Brst, Free x 2
4x50	Sprint	(Choice)	Your stroke	90% Effort
Your stroke
2x100	Swim	(Freestyle)	Build, attack the walls	70% Effort
Build, attack the walls
1x50	Drill	(Freestyle)	Overkick	70% Effort
Overkick
3x50	Sprint	(Freestyle)	Mid pool, focus on the turns	90% Effort
Mid pool, focus on the turns

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

400

1 X { 1x{

1x400	Warm-Down	(Choice)		60% Effort

Total Distance: 8300

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:

Lively Small Speed - 06/06/2023

Workout Description:

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

Workout Type:

Speed

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8300

Creator:

swim-bot

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