Swim Workout: Gorgeous Friendly IM - 06/16/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x250	Warm-Up	(Freestyle)	Swim	60% Effort
Swim
1x250	Warm-Up	(Freestyle)	Kick	60% Effort
Kick
1x250	Warm-Up	(Freestyle)	Pull	60% Effort
Pull

1200

1 X { 1x{

1x200	Sprint	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	50 Free, 50 Back, 50 Breast, 50 Free	90% Effort
50 Free, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	75 Free, 25 Back, 50 Breast, 50 Free	90% Effort
75 Free, 25 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	100 Free, 50 Breast, 50 Free	90% Effort
100 Free, 50 Breast, 50 Free
1x200	Swim	(IM)	125 Free, 25 Breast, 50 Free	90% Effort
125 Free, 25 Breast, 50 Free

750

1 X { 1x{

1x75	Swim	(IM)	FFF ( all on 1:15)	80% Effort
FFF ( all on 1:15)
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

1100

1 X { 1x{

3x50	Swim	(IM)	Fly, Back, Breast - Perfect Technique	70% Effort
Fly, Back, Breast - Perfect Technique
2x100	Swim	(IM)		80% Effort

1x200	Swim	(Mixed)	Alt Free / Choice by 50 - 2 min rest after second one	90% Effort
Alt Free / Choice by 50 - 2 min rest after second one
1x200	Swim	(Mixed)	Alt Free/Choice by 50	90% Effort
Alt Free/Choice by 50
2x100	Swim	(IM)		80% Effort

3x50	Swim	(IM)	Fly, Back, Breast Perfect Technique	70% Effort
Fly, Back, Breast Perfect Technique

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round on 1:40	60% Effort
IM Order by Round on 1:40
1x25	Sprint	(Choice)	on :40	90% Effort
on :40
1x75	Swim	(Choice)	on 1:20	60% Effort
on 1:20
1x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Choice)	on 1:00	60% Effort
on 1:00
1x75	Sprint	(Choice)	on 1:20	90% Effort
on 1:20
1x25	Swim	(Choice)	on :40	60% Effort
on :40
1x100	Sprint	(Choice)	1:30	90% Effort
1:30

300

1 X { 1x{

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

Total Distance: 6100

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:

Gorgeous Friendly IM - 06/16/2023

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 06/16/2023

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6100

Creator:

swim-bot

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