Swim Workout: Attractive Ancient Endurance - 06/20/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x300	Warm-Up	(Choice)	Easy	50% Effort
Easy
1x300	Drill	(Choice)		60% Effort

1x300	Kick	(Choice)	Easy kick to half way through the pool, then hard kick	70% Effort
Easy kick to half way through the pool, then hard kick
6x50	Sprint	(Choice)	Break-out, or Build-up. On 1:00	80% Effort
Break-out, or Build-up. On 1:00
1x300	Warm-Up	(Choice)	Easy but not slow	60% Effort
Easy but not slow

2000

1 X { 1x{

4x400	Swim	(Freestyle)	On 06:00	90% Effort
On 06:00
8x50	Sprint	(Choice)	On 01:00	90% Effort
On 01:00

900

1 X { 1x{

4x100	Swim	(Freestyle)	Descend	70% Effort
Descend
4x50	Pull	(Choice)	Descend	70% Effort
Descend
3x100	Kick	(Choice)	Descend	70% Effort
Descend

1500

3 X { 3x{

3x100	Pull	(Freestyle)		60% Effort

4x50	Swim	(Freestyle)	Descend	60% Effort
Descend

2550

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00	80% Effort
on 1:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x500	Swim	(Freestyle)	on 7:00	80% Effort
on 7:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Warm-Down	50% Effort
Warm-Down

Total Distance: 8650

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:

Attractive Ancient Endurance - 06/20/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 06/20/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8650

Creator:

swim-bot

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