Swim Workout: Fast Beneficial Stroke - Freestyle - 07/17/2023 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

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

3200

2 X { 2x{

1x100	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	80% Effort

1x400	Swim	(Freestyle)	90% Effort

1x300	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	70% Effort

1x100	Swim	(Freestyle)	80% Effort

2000

2 X { 2x{

1x100	Sprint	(Freestyle)	From blocks	80% Effort
From blocks
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery
5x100	Swim	(Freestyle)	HR 160	80% Effort
HR 160
1x200	Swim	(Choice)	Recovery	60% Effort
Recovery

3300

3 X { 3x{

10x25	Other	(Freestyle)	w/ paddles. Focus on catching water with forearms	70% Effort
w/ paddles. Focus on catching water with forearms
5x50	Swim	(Freestyle)		70% Effort

3x200	Pull	(Freestyle)	With paddles. Focus on body position and catch	60% Effort
With paddles. Focus on body position and catch

300

1 X { 1x{

1x300	Warm-Down	(Choice)		10% Effort

Total Distance: 9400

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:

Fast Beneficial Stroke - Freestyle - 07/17/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 07/17/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

9400

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.