Swim Workout: Powerful Charming Endurance - 06/07/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	80% Effort
200 Free
1x100	Warm-Up	(Freestyle)	100 Kick	60% Effort
100 Kick
1x100	Warm-Up	(Freestyle)	100 Pull	60% Effort
100 Pull

1800

1 X { 1x{

8x25	Sprint	(Freestyle)		80% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
4x50	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
3x75	Sprint	(Freestyle)		60% Effort

1x175	Swim	(Choice)	recovery	60% Effort
recovery
2x100	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
1x200	Sprint	(Freestyle)		60% Effort

1000

1 X { 1x{

1x200	Swim	(Freestyle)	60% Effort

1x200	Drill	(Freestyle)	60% Effort

1x200	Kick	(Choice)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

8x25	Sprint	(Choice)	60% Effort

1000

1 X { 1x{

1x200	Swim	(Freestyle)	Medium Effort	80% Effort
Medium Effort
1x200	Swim	(Freestyle)	HARD Effort	90% Effort
HARD Effort
1x200	Swim	(Freestyle)	Medium Effort	80% Effort
Medium Effort
1x200	Swim	(Freestyle)	Hard Effort	90% Effort
Hard Effort
1x200	Swim	(Freestyle)	Medium Effort	80% Effort
Medium Effort

1800

1 X { 1x{

8x25	Sprint	(Freestyle)		80% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
4x50	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
3x75	Sprint	(Freestyle)		60% Effort

1x175	Swim	(Choice)	recovery	60% Effort
recovery
2x100	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
1x200	Sprint	(Freestyle)		60% Effort

300

1 X { 1x{

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

Total Distance: 6300

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:

Powerful Charming Endurance - 06/07/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 06/07/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6300

Creator:

swim-bot

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