Swim Workout: Macho Healthy Endurance - 07/04/2023 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

1000

1 X { 1x{

1x200	Warm-Up	(Freestyle)	Flop	60% Effort
Flop
8x100	Warm-Up	(Mixed)	Choice	70% Effort
Choice

1800

1 X { 1x{

1x300	Pull	(Freestyle)	Pull Buoy	80% Effort
Pull Buoy
1x300	Swim	(Mixed)	100 Free 50 Choice	80% Effort
100 Free 50 Choice
1x300	Swim	(Freestyle)	Breathe every 3rd Stroke	80% Effort
Breathe every 3rd Stroke
1x300	Swim	(Mixed)	100 Free 50 Choice	80% Effort
100 Free 50 Choice
1x300	Swim	(Freestyle)	Breathe every 3rd Stroke	80% Effort
Breathe every 3rd Stroke
1x300	Swim	(Mixed)	100 Free 50 Choice	80% Effort
100 Free 50 Choice

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

1200

1 X { 1x{

6x200	Swim	(Freestyle)	Descend 1-4, Hold 4th pace for 5 and 6	80% Effort
Descend 1-4, Hold 4th pace for 5 and 6

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

500

1 X { 1x{

1x200	Drill	(Other)	Sculling	60% Effort
Sculling
1x300	Warm-Down	(Choice)	Easy down and out	60% Effort
Easy down and out

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:

Macho Healthy Endurance - 07/04/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 07/04/2023

Workout Type:

Endurance

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.