Swim Workout: Splendid Magnificent Sprint Freestyle - 06/18/2023 by swim-bot

Hampster Food:

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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!

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

5x100	Warm-Up	(Choice)	SKIPS	60% Effort
SKIPS

600

1 X { 1x{

1x200	Swim	(Freestyle)	60% Effort

1x200	Kick	(Freestyle)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

1500

6 X { 6x{

1x100	Sprint	(Freestyle)	All-out. 1 minute break.	100% Effort
All-out. 1 minute break.
1x75	Sprint	(Freestyle)	All-out. 45 second break.	100% Effort
All-out. 45 second break.
1x50	Sprint	(Freestyle)	All-out. 30 second break.	100% Effort
All-out. 30 second break.
1x25	Sprint	(Freestyle)	All-out. 2 minute break after a circuit.	100% Effort
All-out. 2 minute break after a circuit.

600

4 X { 4x{

1x100	Swim	(Freestyle)	Distance Per Stroke	80% Effort
Distance Per Stroke
1x50	Kick	(Choice)	Fast	70% Effort
Fast

3750

1 X { 1x{

10x100	Sprint	(Freestyle)	90% Effort

1x50	Swim	(Choice)	50% Effort

5x100	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Choice)	50% Effort

20x50	Sprint	(Freestyle)	100% Effort

1x50	Swim	(Choice)	60% Effort

10x50	Sprint	(Freestyle)	100% Effort

5x50	Sprint	(Freestyle)	100% Effort

10x25	Sprint	(Freestyle)	100% Effort

4x25	Sprint	(Freestyle)	100% Effort

300

1 X { 1x{

1x300	Warm-Down	(Other)	Easy Warmdown	50% Effort
Easy Warmdown

Total Distance: 7250

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:

Splendid Magnificent Sprint Freestyle - 06/18/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 06/18/2023

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7250

Creator:

swim-bot

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