Swim Workout: Spicy Strong Triathlon Training - 07/16/2023 by swim-bot

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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!

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Swim Workout

Distance

Rounds

Sets

900

1 X { 1x{

6x50	Warm-Up	(Freestyle)		60% Effort

6x100	Warm-Up	(Mixed)	25 1-arm/25 free	60% Effort
25 1-arm/25 free

700

1 X { 1x{

1x100	Swim	(Freestyle)	Swim 25m fast, 75m easy	80% Effort
Swim 25m fast, 75m easy
1x100	Swim	(Freestyle)	Swim 50m fast, 50m easy	80% Effort
Swim 50m fast, 50m easy
1x100	Swim	(Freestyle)	Swim 75m fast, 25m easy	80% Effort
Swim 75m fast, 25m easy
1x100	Swim	(Freestyle)	Swim 100m fast	100% Effort
Swim 100m fast
1x100	Swim	(Freestyle)	Swim 75m fast, 25m easy	80% Effort
Swim 75m fast, 25m easy
1x100	Swim	(Freestyle)	Swim 50m fast, 50m easy	80% Effort
Swim 50m fast, 50m easy
1x100	Swim	(Freestyle)	Swim 25m fast, 75m easy	80% Effort
Swim 25m fast, 75m easy

1200

3 X { 3x{

1x200	Pull	(Freestyle)	60% Effort

1x100	Kick	(Freestyle)	60% Effort

1x100	Swim	(Freestyle)	60% Effort

1200

3 X { 3x{

1x200	Pull	(Freestyle)	60% Effort

1x100	Kick	(Freestyle)	60% Effort

1x100	Swim	(Freestyle)	60% Effort

1400

1 X { 1x{

1x200	Swim	(Freestyle)	Swim 50m fast, 150m easy	80% Effort
Swim 50m fast, 150m easy
1x200	Swim	(Freestyle)	Swim 100m fast, 100m easy	80% Effort
Swim 100m fast, 100m easy
1x200	Swim	(Freestyle)	Swim 150m fast, 50m easy	80% Effort
Swim 150m fast, 50m easy
1x200	Swim	(Freestyle)	Swim 200m fast	100% Effort
Swim 200m fast
1x200	Swim	(Freestyle)	Swim 150m fast, 50m easy	80% Effort
Swim 150m fast, 50m easy
1x200	Swim	(Freestyle)	Swim 100m fast, 100m easy	80% Effort
Swim 100m fast, 100m easy
1x200	Swim	(Freestyle)	Swim 50m fast, 150m easy	60% Effort
Swim 50m fast, 150m easy

200

1 X { 1x{

1x200	Warm-Down	(Choice)		50% Effort

Total Distance: 5600

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Spicy Strong Triathlon Training - 07/16/2023

Workout Description:

Auto-Generated Triathlon Training workout for Adult/Masters swimmers -- 07/16/2023

Workout Type:

Triathlon Training

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5600

Creator:

swim-bot

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