Swim Workout: Basic Happy Sprint Freestyle - 06/14/2023 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

1250

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm up	50% Effort
Choice Warm up
5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
5x50	Kick	(Choice)	Descend	70% Effort
Descend

900

1 X { 1x{

4x100	Sprint	(Freestyle)	rest 2 min	100% Effort
rest 2 min
6x50	Sprint	(Freestyle)	rest 1 min	100% Effort
rest 1 min
8x25	Sprint	(Freestyle)	rest 30	100% Effort
rest 30

700

1 X { 1x{

3x100	Pull	(Freestyle)	80% Effort

3x100	Kick	(Freestyle)	80% Effort

2x50	Sprint	(Freestyle)	100% Effort

2000

1 X { 1x{

16x50	Swim	(Freestyle)	on 1:00 every 4th is fast	80% Effort
on 1:00 every 4th is fast
12x50	Sprint	(Freestyle)	on 1:15 every 3rd is fast	90% Effort
on 1:15 every 3rd is fast
8x50	Sprint	(Freestyle)	on1:30 every 2nd is fast	100% Effort
on1:30 every 2nd is fast
4x50	Sprint	(Freestyle)	on 2:00 FAST	100% Effort
on 2:00 FAST

300

1 X { 1x{

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

Total Distance: 5150

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:

Basic Happy Sprint Freestyle - 06/14/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 06/14/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5150

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.