Swim Workout: Macho Great Distance Freestyle - 06/09/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x400	Warm-Up	(Freestyle)	30% Effort

1x200	Pull	(Freestyle)	30% Effort

1x200	Kick	(Mixed)	30% Effort

1x200	Drill	(Freestyle)	30% Effort

200

1 X { 1x{

2x100	Swim	(Freestyle)	90% effort	60% Effort
90% effort

450

3 X { 3x{

1x50	Drill	(Freestyle)	Six-Kick Swtich	60% Effort
Six-Kick Swtich
1x50	Drill	(Freestyle)	Catch Up	60% Effort
Catch Up
1x50	Drill	(Freestyle)	Single Arm	60% Effort
Single Arm

1400

1 X { 1x{

5x100	Swim	(Freestyle)	Descend on 1:30 (500 Pace +4)	80% Effort
Descend on 1:30 (500 Pace +4)
5x100	Swim	(Freestyle)	Descend on 1:20 (500 Pace +3)	80% Effort
Descend on 1:20 (500 Pace +3)
4x100	Swim	(Freestyle)	Descend on 1:15 (500 goal pace)	80% Effort
Descend on 1:15 (500 goal pace)

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

200

1 X { 1x{

1x200	Warm-Down	(Mixed)	Super slow	40% Effort
Super slow

Total Distance: 4900

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:

Macho Great Distance Freestyle - 06/09/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 06/09/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4900

Creator:

swim-bot

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