Swim Workout: Famous Gorgeous Endurance - 07/21/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1050

1 X { 1x{

1x450	Warm-Up	(Freestyle)	Slow working technique on strokes	50% Effort
Slow working technique on strokes
1x350	Warm-Up	(Freestyle)	pull	50% Effort
pull
1x250	Warm-Up	(Choice)	any of the 4 competitive stroke kicks	60% Effort
any of the 4 competitive stroke kicks

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

3000

1 X { 1x{

10x25	Sprint	(Freestyle)	:45	90% Effort
:45
12x75	Swim	(Freestyle)	1:20	80% Effort
1:20
3x150	Swim	(Freestyle)	2:20 (Descending 1-3)	80% Effort
2:20 (Descending 1-3)
3x150	Swim	(Freestyle)	2:10 (Descending 1-3)	80% Effort
2:10 (Descending 1-3)
3x150	Swim	(Freestyle)	2:00 (Descending 1-3) (2min rest after last rep)	80% Effort
2:00 (Descending 1-3) (2min rest after last rep)
5x100	Swim	(Freestyle)	1:45	80% Effort
1:45

1200

2 X { 2x{

4x50	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
2x100	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
1x200	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

400

1 X { 1x{

1x400	Warm-Down	(Choice)		60% Effort

Total Distance: 10750

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

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Hampster Food:

Swim Workout Info

Workout Title:

Famous Gorgeous Endurance - 07/21/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 07/21/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

10750

Creator:

swim-bot

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