Swim Workout: Fair Different Speed - 06/12/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

350

1 X { 1x{

3x50	Warm-Up	(Freestyle)	50% Effort

4x25	Kick	(Freestyle)	50% Effort

1x100	Warm-Up	(Freestyle)	60% Effort

1300

2 X { 2x{

2x75	Swim	(Choice)	Fast	80% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x100	Swim	(Choice)	Faster	90% Effort
Faster
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x200	Swim	(Choice)	Fastest	100% Effort
Fastest
1x100	Kick	(Choice)	Recovery	60% Effort
Recovery

1200

2 X { 2x{

2x100	Swim	(Freestyle)	80% Effort - At Least 10 Seconds Rest	80% Effort
80% Effort - At Least 10 Seconds Rest
4x50	Swim	(Freestyle)	90% Effort - At least 20 Seconds Rest	90% Effort
90% Effort - At least 20 Seconds Rest
8x25	Sprint	(Choice)	100% Effort - At least 30 seconds rest	100% Effort
100% Effort - At least 30 seconds rest

1200

1 X { 1x{

1x300	Swim	(Freestyle)	Long and Strong - Perfect Technique	70% Effort
Long and Strong - Perfect Technique
4x50	Swim	(Choice)	Fast	90% Effort
Fast
1x200	Swim	(Freestyle)	Long and Strong - Perfect Technique	70% Effort
Long and Strong - Perfect Technique
4x50	Swim	(Choice)	Fast	90% Effort
Fast
1x100	Swim	(Freestyle)	Long and Strong - Perfect Techique	70% Effort
Long and Strong - Perfect Techique
4x50	Swim	(Choice)	Fast	90% Effort
Fast

300

1 X { 1x{

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

Total Distance: 4350

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:

Fair Different Speed - 06/12/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 06/12/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4350

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.