Swim Workout: Shocking Excellent Sprint Freestyle - 07/15/2023 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{

1x1000	Warm-Up	(Mixed)		50% Effort

1700

2 X { 2x{

4x50	Drill	(Choice)	Focus on technique	70% Effort
Focus on technique
1x200	Swim	(Freestyle)	long and strong, even paced swim	80% Effort
long and strong, even paced swim
3x100	Swim	(Freestyle)	Endurance 100s, should hold a somewhat uncomfortable pace and get no more than 10 seconds rest for each 100. Ex. goal is to hold 1:10 and leave on 1:20.	90% Effort
Endurance 100s, should hold a somewhat uncomfortable pace and get no more than 10 seconds rest for each 100. Ex. goal is to hold 1:10 and leave on 1:20.
1x50	Choice	(Choice)	Recovery	60% Effort
Recovery
2x50	Sprint	(Freestyle)	on 1:30	100% Effort
on 1:30

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

2400

4 X { 4x{

1x125	Sprint	(Freestyle)		100% Effort

1x100	Swim	(Freestyle)		80% Effort

1x100	Sprint	(Freestyle)		100% Effort

1x75	Swim	(Freestyle)		80% Effort

1x75	Sprint	(Freestyle)		100% Effort

1x50	Swim	(Freestyle)		80% Effort

1x50	Sprint	(Freestyle)		100% Effort

1x25	Swim	(Freestyle)	1 Minute Rest after 25	80% Effort
1 Minute Rest after 25

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 6350

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:

Shocking Excellent Sprint Freestyle - 07/15/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 07/15/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

6350

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.