Swim Workout: Harsh Light Other - 07/01/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1600

1 X { 1x{

2x300	Warm-Up	(Choice)	1 loosen, 2 drill, swim, kick by 25	60% Effort
1 loosen, 2 drill, swim, kick by 25
3x200	Warm-Up	(Mixed)	100 im/fr	60% Effort
100 im/fr
4x100	Warm-Up	(Choice)	1-2 k, 3-4 s 50 mod, 50 fast	60% Effort
1-2 k, 3-4 s 50 mod, 50 fast

1600

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
4x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)		60% Effort

1600

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
4x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)		60% Effort

650

1 X { 1x{

1x200	Swim	(Choice)	Distance per stroke	80% Effort
Distance per stroke
6x75	Other	(Choice)	Kick first 25 - Build to sprint last 50 on 1:45	60% Effort
Kick first 25 - Build to sprint last 50 on 1:45

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

500

1 X { 1x{

1x500	Warm-Down	(Choice)		60% Effort

Total Distance: 8350

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 Light Other - 07/01/2023

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 07/01/2023

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8350

Creator:

swim-bot

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