Swim Workout: Bizarre Short Sprint Freestyle - 07/06/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

5x100	Warm-Up	(Choice)	SKIPS	60% Effort
SKIPS

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

1500

6 X { 6x{

1x100	Sprint	(Freestyle)	All-out. 1 minute break.	100% Effort
All-out. 1 minute break.
1x75	Sprint	(Freestyle)	All-out. 45 second break.	100% Effort
All-out. 45 second break.
1x50	Sprint	(Freestyle)	All-out. 30 second break.	100% Effort
All-out. 30 second break.
1x25	Sprint	(Freestyle)	All-out. 2 minute break after a circuit.	100% Effort
All-out. 2 minute break after a circuit.

800

1 X { 1x{

2x200	Pull	(Freestyle)	Easy	60% Effort
Easy
1x100	Swim	(Freestyle)	easy	80% Effort
easy
1x100	Swim	(Freestyle)	Easy	60% Effort
Easy
8x25	Sprint	(Freestyle)	Fast	90% Effort
Fast

450

1 X { 1x{

4x25	Sprint	(Freestyle)	Off 1:00	100% Effort
Off 1:00
2x50	Sprint	(Freestyle)	Off 1:30	90% Effort
Off 1:30
4x25	Sprint	(Freestyle)	Off 1:00	100% Effort
Off 1:00
1x150	Swim	(Freestyle)		40% Effort

300

1 X { 1x{

1x300	Warm-Down	(Other)	Easy Warmdown	50% Effort
Easy Warmdown

Total Distance: 4050

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:

Bizarre Short Sprint Freestyle - 07/06/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 07/06/2023

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4050

Creator:

swim-bot

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