Swim Workout: Modern Colorful Other - 06/14/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

300

1 X { 1x{

1x100	Warm-Up	(Choice)	Swim	50% Effort
Swim
1x50	Warm-Up	(Backstroke)	Swim	60% Effort
Swim
1x100	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x50	Warm-Up	(Breaststroke)	Swim	60% Effort
Swim

600

1 X { 1x{

1x200	Swim	(IM)		80% Effort

1x150	Pull	(Backstroke)	paddles/bouey	60% Effort
paddles/bouey
1x100	Drill	(Backstroke)		40% Effort

1x75	Swim	(Backstroke)	build down	90% Effort
build down
1x50	Kick	(Backstroke)	no kick board	70% Effort
no kick board
1x25	Sprint	(Backstroke)		100% Effort

1500

1 X { 1x{

1x400	Swim	(Freestyle)	Even Paced	70% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast
1x300	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast
1x200	Swim	(Freestyle)	Even Paced	90% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast

1450

1 X { 1x{

1x200	Swim	(Freestyle)	80% Effort	80% Effort
80% Effort
2x100	Swim	(Freestyle)	85% Effort	80% Effort
85% Effort
4x50	Swim	(Freestyle)	90% Effort	90% Effort
90% Effort
6x25	Swim	(Freestyle)	95% Effort	90% Effort
95% Effort
4x50	Swim	(Freestyle)	90% Effort	90% Effort
90% Effort
3x100	Swim	(Freestyle)	85% Effort	80% Effort
85% Effort
1x200	Swim	(Freestyle)	80% Effort	80% Effort
80% Effort

600

1 X { 1x{

1x200	Swim	(Freestyle)	build by 50s	60% Effort
build by 50s
1x200	Swim	(Backstroke)	build by 50s	70% Effort
build by 50s
1x200	Swim	(Breaststroke)	build by 50s	80% Effort
build by 50s

300

1 X { 1x{

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

Total Distance: 4750

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:

Modern Colorful Other - 06/14/2023

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 06/14/2023

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4750

Creator:

swim-bot

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