Swim Workout: Summer Vacation keeping shape by Jan Stefan Rusin

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

800

1 X { 1x{

2x200	Warm-Up	(Mixed)	IM / Choice	60% Effort
IM / Choice
4x50	Kick	(IM)	FINS	60% Effort
FINS
4x50	Sprint	(Choice)	25 NO AIR 25 Sprint	60% Effort
25 NO AIR 25 Sprint

1500

3 X { 3x{

1x50	Swim	(Freestyle)	Relaxed	60% Effort
Relaxed
1x100	Sprint	(IM)	FAST	80% Effort
FAST
1x200	Pull	(Choice)	ARMS	60% Effort
ARMS
1x50	Sprint	(Choice)	All Out	60% Effort
All Out
1x100	Kick	(Mixed)	FINS	60% Effort
FINS

900

2 X { 2x{

4x50	Sprint	(Choice)		80% Effort

1x50	Swim	(Choice)	Slow	60% Effort
Slow
4x50	Sprint	(Mixed)	(25 Meter if not Long Field)	80% Effort
(25 Meter if not Long Field)

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 3400

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:

Summer Vacation keeping shape

Workout Description:

Keeping shape over summer

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Meters

Total Yards:

3400

Creator:

Jan Stefan Rusin

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