Swim Workout: New Unique Other - 06/13/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

8x25	Drill	(Choice)	60% Effort

4x100	Warm-Up	(Freestyle)	60% Effort

16x25	Drill	(Choice)	60% Effort

6x50	Warm-Up	(Freestyle)	60% Effort

4x25	Warm-Up	(Choice)	60% Effort

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

500

1 X { 1x{

1x100	Pull	(Freestyle)	60% Effort

2x75	Pull	(Freestyle)	60% Effort

3x50	Pull	(Freestyle)	60% Effort

4x25	Pull	(Freestyle)	60% Effort

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

550

1 X { 1x{

1x200	Kick	(Freestyle)	Fast 4:00 / 5:00 / 6:00	80% Effort
Fast 4:00 / 5:00 / 6:00
4x25	Sprint	(Freestyle)	Fast :30 Only 1 Breath	90% Effort
Fast :30 Only 1 Breath
1x250	Choice	(Choice)	Easy	50% Effort
Easy

300

1 X { 1x{

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

Total Distance: 5550

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:

New Unique Other - 06/13/2023

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 06/13/2023

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5550

Creator:

swim-bot

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