Swim Workout: Large Exciting Sprint Freestyle - 07/12/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x400	Warm-Up	(Freestyle)	Warm Up	60% Effort
Warm Up
1x200	Kick	(Mixed)	Warm Up	60% Effort
Warm Up

900

1 X { 1x{

4x100	Sprint	(Freestyle)	rest 2 min	70% Effort
rest 2 min
6x50	Sprint	(Freestyle)	rest 1 min	70% Effort
rest 1 min
8x25	Sprint	(Freestyle)	rest 30	70% Effort
rest 30

2500

1 X { 1x{

10x25	Sprint	(Freestyle)	on :60 . 50 ez recovery after/try and maintain a 100 pace	100% Effort
on :60 . 50 ez recovery after/try and maintain a 100 pace
10x25	Sprint	(Freestyle)	on :60 . 50 ez recovery after	100% Effort
on :60 . 50 ez recovery after
10x25	Sprint	(Freestyle)	on :55 . 100 ez recovery after	100% Effort
on :55 . 100 ez recovery after
10x25	Sprint	(Freestyle)	on :50 . 150 ez recovery after	100% Effort
on :50 . 150 ez recovery after
10x25	Sprint	(Freestyle)	on :45 . 200 ez recovery after	100% Effort
on :45 . 200 ez recovery after
10x25	Sprint	(Freestyle)	on :40 . 250 ez recovery after	100% Effort
on :40 . 250 ez recovery after
10x25	Sprint	(Freestyle)	on :35 . 300 ez recovery after	100% Effort
on :35 . 300 ez recovery after
10x25	Sprint	(Freestyle)	on : 30 . 350 ez recovery after	100% Effort
on : 30 . 350 ez recovery after
10x25	Sprint	(Freestyle)	on :25 . 400 ez recovery after	100% Effort
on :25 . 400 ez recovery after
10x25	Sprint	(Freestyle)	on 20: 500 ez recovery after	100% Effort
on 20: 500 ez recovery after

1050

3 X { 3x{

3x25	Sprint	(Freestyle)	:35	100% Effort
:35
1x50	Swim	(Freestyle)	1:00 (Build to sprint)	80% Effort
1:00 (Build to sprint)
1x25	Swim	(Freestyle)	easy	30% Effort
easy
1x100	Sprint	(Freestyle)	1:20 (Goal time 5% of fastest)	100% Effort
1:20 (Goal time 5% of fastest)
1x100	Swim	(Freestyle)	2:30 easy	50% Effort
2:30 easy

850

1 X { 1x{

5x50	Pull	(Freestyle)	20 sec rest	60% Effort
20 sec rest
10x25	Kick	(Freestyle)	20 sec rest	60% Effort
20 sec rest
10x25	Sprint	(Freestyle)	30 sec rest	100% Effort
30 sec rest
1x100	Warm-Down	(Choice)	Easy	30% Effort
Easy

Total Distance: 5900

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:

Large Exciting Sprint Freestyle - 07/12/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 07/12/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5900

Creator:

swim-bot

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