Swim Workout: Small Great Endurance - 07/07/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

2600

1 X { 1x{

1x1000	Warm-Up	(Freestyle)	Timed and go to dive tank after	100% Effort
Timed and go to dive tank after
12x50	Kick	(Freestyle)	Kick	60% Effort
Kick
8x75	Warm-Up	(IM)	Without freestyle, odds drill	60% Effort
Without freestyle, odds drill
8x50	Swim	(Freestyle)	Descend 1 to 4	80% Effort
Descend 1 to 4

3000

1 X { 1x{

10x25	Sprint	(Freestyle)	:45	90% Effort
:45
12x75	Swim	(Freestyle)	1:20	80% Effort
1:20
3x150	Swim	(Freestyle)	2:20 (Descending 1-3)	80% Effort
2:20 (Descending 1-3)
3x150	Swim	(Freestyle)	2:10 (Descending 1-3)	80% Effort
2:10 (Descending 1-3)
3x150	Swim	(Freestyle)	2:00 (Descending 1-3) (2min rest after last rep)	80% Effort
2:00 (Descending 1-3) (2min rest after last rep)
5x100	Swim	(Freestyle)	1:45	80% Effort
1:45

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00 w/Fins	80% Effort
On 06:00 w/Fins
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

2400

1 X { 1x{

1x500	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
5x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
6x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
7x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
8x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00

400

1 X { 1x{

1x400	Warm-Down	(Choice)	Easy Warmdown	50% Effort
Easy Warmdown

Total Distance: 13500

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:

Small Great Endurance - 07/07/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 07/07/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

13500

Creator:

swim-bot

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