Swim Workout: Innocent Short Stroke - 07/02/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Mixed Warm Up	50% Effort
Mixed Warm Up

1300

1 X { 1x{

4x100	Swim	(Choice)	Descend	70% Effort
Descend
2x50	Drill	(Choice)	Work on technique	60% Effort
Work on technique
3x100	Swim	(Choice)	Descend	70% Effort
Descend
2x50	Kick	(Choice)	Kick	60% Effort
Kick
2x100	Swim	(Choice)	Descend	70% Effort
Descend
2x50	Drill	(Choice)	Work on technique	60% Effort
Work on technique
1x100	Swim	(Choice)	All Out	60% Effort
All Out

3000

1 X { 1x{

8x25	Sprint	(Choice)	half length all out, no breathing, then slow into the wall	90% Effort
half length all out, no breathing, then slow into the wall
6x50	Swim	(Choice)	descend time by 50s, ending with all out sprint	80% Effort
descend time by 50s, ending with all out sprint
4x100	Drill	(Choice)	drill 75, swim 25	70% Effort
drill 75, swim 25
2x200	Other	(Mixed)	kick/swim/pull/swim by 50s	70% Effort
kick/swim/pull/swim by 50s
1x400	Pull	(Freestyle)	focus on long strokes (this is a mid workout rest)	50% Effort
focus on long strokes (this is a mid workout rest)
2x200	Other	(Mixed)	kick/swim/pull/swim by 50s	70% Effort
kick/swim/pull/swim by 50s
4x100	Drill	(Choice)	drill 75, swim 25	70% Effort
drill 75, swim 25
6x50	Swim	(Choice)	build time by 50s, with first 50 being an all out sprint	80% Effort
build time by 50s, with first 50 being an all out sprint
8x25	Sprint	(Choice)	slow off the wall, then all out second half of a length, no breathing	90% Effort
slow off the wall, then all out second half of a length, no breathing

3000

2 X { 2x{

1x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
2x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
3x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
4x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim
5x50	Swim	(Choice)	At 200 Pace	80% Effort
At 200 Pace
1x150	Other	(Other)	EZ Kick/swim	60% Effort
EZ Kick/swim

200

1 X { 1x{

2x100	Warm-Down	(Choice)		50% Effort

Total Distance: 8100

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Innocent Short Stroke - 07/02/2023

Workout Description:

Auto-Generated Stroke workout for Adult/Masters swimmers -- 07/02/2023

Workout Type:

Stroke

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

8100

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.