Swim Workout: Innocent Calm Distance Freestyle - 06/19/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x300	Warm-Up	(Freestyle)		30% Effort

1x300	Pull	(Mixed)	150 free/150 back	30% Effort
150 free/150 back
1x300	Kick	(Mixed)	100 butterfly 100 back 100 free	30% Effort
100 butterfly 100 back 100 free
1x300	Drill	(Freestyle)		30% Effort

1x300	Warm-Up	(Freestyle)		60% Effort

1050

1 X { 1x{

1x300	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x50	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

1200

1 X { 1x{

1x200	Pull	(Freestyle)	breath every 3/5/3	70% Effort
breath every 3/5/3
4x100	Swim	(Freestyle)		80% Effort

1x200	Other	(Freestyle)	kick/swim/drill/swim by 50s	70% Effort
kick/swim/drill/swim by 50s
4x100	Swim	(Freestyle)		80% Effort

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

300

1 X { 1x{

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

Total Distance: 7350

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:

Innocent Calm Distance Freestyle - 06/19/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 06/19/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7350

Creator:

swim-bot

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