Swim Workout: Harsh Comfortable Endurance - 06/19/2023 by swim-bot

Hampster Food:

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term

Swim Workout

Distance

Rounds

Sets

900

1 X { 1x{

1x300	Warm-Up	(Choice)		60% Effort

1x200	Kick	(Choice)		60% Effort

8x25	Warm-Up	(Freestyle)	1:Build 2:Blast 3:Fast 4:EZ	80% Effort
1:Build 2:Blast 3:Fast 4:EZ
1x200	Pull	(Choice)		60% Effort

1000

1 X { 1x{

1x200	Swim	(Freestyle)	60% Effort

1x200	Drill	(Freestyle)	60% Effort

1x200	Kick	(Choice)	60% Effort

1x200	Pull	(Freestyle)	60% Effort

8x25	Sprint	(Choice)	60% Effort

400

1 X { 1x{

8x50	Sprint	(Mixed)	descend 1-4 then ascend 5-8	60% Effort
descend 1-4 then ascend 5-8

5250

3 X { 3x{

3x150	Sprint	(Choice)	100 Sprint Choice 50 EZ	100% Effort
100 Sprint Choice 50 EZ
6x50	Sprint	(Choice)	50's Sprint from a dive (choice stroke)	100% Effort
50's Sprint from a dive (choice stroke)
10x100	Kick	(Freestyle)	Desend every 2	80% Effort
Desend every 2

1800

1 X { 1x{

8x25	Sprint	(Freestyle)		80% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
4x50	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
3x75	Sprint	(Freestyle)		60% Effort

1x175	Swim	(Choice)	recovery	60% Effort
recovery
2x100	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
1x200	Sprint	(Freestyle)		60% Effort

200

1 X { 1x{

1x100	Warm-Down	(Other)	Sculling	60% Effort
Sculling
1x100	Warm-Down	(Freestyle)		60% Effort

Total Distance: 9550

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:

Harsh Comfortable Endurance - 06/19/2023

Workout Description:

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

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

9550

Creator:

swim-bot

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