Swim Workout: Small Ambitious Endurance - 07/14/2023 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

500

1 X { 1x{

1x500	Warm-Up	(Freestyle)	EZ Warm-Up	40% Effort
EZ Warm-Up

900

3 X { 3x{

1x100	Swim	(Choice)	Breathe Normally ST 1:50	70% Effort
Breathe Normally ST 1:50
2x50	Swim	(Freestyle)	Breathe 5/7 by 50 ST1:00	70% Effort
Breathe 5/7 by 50 ST1:00
4x25	Swim	(Choice)	1 Breath ST 0:40	70% Effort
1 Breath ST 0:40

2850

3 X { 3x{

1x100	Swim	(Freestyle)		90% Effort

1x200	Swim	(Freestyle)		80% Effort

1x300	Swim	(Freestyle)		70% Effort

1x200	Swim	(Freestyle)		80% Effort

1x100	Swim	(Freestyle)		90% Effort

1x50	Swim	(Freestyle)	Optional	100% Effort
Optional

500

1 X { 1x{

1x25	Kick	(Choice)	70% Effort

1x50	Kick	(Choice)	70% Effort

1x75	Kick	(Choice)	70% Effort

1x100	Kick	(Choice)	70% Effort

1x100	Kick	(Choice)	70% Effort

1x75	Kick	(Choice)	70% Effort

1x50	Kick	(Choice)	70% Effort

1x25	Kick	(Choice)	70% Effort

1700

1 X { 1x{

8x50	Swim	(Freestyle)	25 fast freestyle with head raised + 25 easy	80% Effort
25 fast freestyle with head raised + 25 easy
1x100	Swim	(Freestyle)	easy	60% Effort
easy
4x50	Swim	(Freestyle)	1 hard controlling your stroke, 1 easy breathing every 5 strokes	80% Effort
1 hard controlling your stroke, 1 easy breathing every 5 strokes
1x100	Swim	(Freestyle)	easy	60% Effort
easy
9x100	Swim	(Freestyle)	1 x 75 fast + 25 easy, 1 x 50 hard + 50 easy , 1 x 25 max without breathing + 75 easy	80% Effort
1 x 75 fast + 25 easy, 1 x 50 hard + 50 easy , 1 x 25 max without breathing + 75 easy

500

1 X { 1x{

1x500	Warm-Down	(Choice)	500 Warmdown get that lactate out,	30% Effort
500 Warmdown get that lactate out,

Total Distance: 6950

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:

Small Ambitious Endurance - 07/14/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 07/14/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6950

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.