Swim Workout: Dark Historical IM - 07/22/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

2x150	Warm-Up	(Choice)		60% Effort

2x100	Warm-Up	(Choice)		60% Effort

2x50	Warm-Up	(Choice)	Build	70% Effort
Build

1400

1 X { 1x{

2x200	Swim	(Mixed)	Free / no Free by 50	60% Effort
Free / no Free by 50
2x150	Swim	(Breaststroke)	Build, focus on walls	60% Effort
Build, focus on walls
2x100	Swim	(IM)	fast	90% Effort
fast
20x25	Kick	(Other)	fast UW Odd: 12.5m Evens: 10m Last 4: 15m	60% Effort
fast UW Odd: 12.5m Evens: 10m Last 4: 15m

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round	60% Effort
IM Order by Round
1x25	Sprint	(Choice)		90% Effort

1x75	Swim	(Choice)		60% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Swim	(Choice)		60% Effort

1x75	Sprint	(Choice)		90% Effort

1x25	Swim	(Choice)		60% Effort

1x100	Sprint	(Choice)		90% Effort

350

1 X { 1x{

1x50	Swim	(IM)	F F	80% Effort
F F
1x50	Swim	(IM)	F B	80% Effort
F B
1x50	Swim	(IM)	B B	80% Effort
B B
1x50	Swim	(IM)	B Br	80% Effort
B Br
1x50	Swim	(IM)	BR BR	80% Effort
BR BR
1x50	Swim	(IM)	Br F	80% Effort
Br F
1x50	Swim	(IM)	F F	80% Effort
F F

2000

4 X { 4x{

1x100	Swim	(Choice)	IM Order by Round	60% Effort
IM Order by Round
1x25	Sprint	(Choice)		90% Effort

1x75	Swim	(Choice)		60% Effort

1x50	Sprint	(Choice)		90% Effort

1x50	Swim	(Choice)		60% Effort

1x75	Sprint	(Choice)		90% Effort

1x25	Swim	(Choice)		60% Effort

1x100	Sprint	(Choice)		90% Effort

200

1 X { 1x{

1x200	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 6550

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:

Dark Historical IM - 07/22/2023

Workout Description:

Auto-Generated IM workout for Adult/Masters swimmers -- 07/22/2023

Workout Type:

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6550

Creator:

swim-bot

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