Swim Workout: Lovely Ancient Sprint Freestyle - 07/25/2023 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

1250

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm up	50% Effort
Choice Warm up
5x100	Swim	(Freestyle)	Descend	70% Effort
Descend
5x50	Kick	(Choice)	Descend	70% Effort
Descend

400

2 X { 2x{

1x50	Drill	(Freestyle)	Count strokes per length	60% Effort
Count strokes per length
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	70% Effort
Maintain same stroke freq. as in rep 1: faster speed
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	80% Effort
Maintain same stroke freq. as in rep 1: faster speed
1x50	Drill	(Freestyle)	Maintain same stroke freq. as in rep 1: faster speed	100% Effort
Maintain same stroke freq. as in rep 1: faster speed

700

1 X { 1x{

6x100	Pull	(Freestyle)	80% Effort

2x50	Sprint	(Freestyle)	100% Effort

2000

4 X { 4x{

1x100	Sprint	(Freestyle)	100% Effort

1x100	Sprint	(Freestyle)	60% Effort

1x75	Sprint	(Freestyle)	100% Effort

1x75	Sprint	(Freestyle)	60% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Sprint	(Freestyle)	60% Effort

1x25	Sprint	(Freestyle)	100% Effort

1x25	Sprint	(Freestyle)	60% Effort

900

1 X { 1x{

4x100	Sprint	(Freestyle)	rest 2 min	100% Effort
rest 2 min
6x50	Sprint	(Freestyle)	rest 1 min	100% Effort
rest 1 min
8x25	Sprint	(Freestyle)	rest 30	100% Effort
rest 30

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 5550

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:

Lovely Ancient Sprint Freestyle - 07/25/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Collegiate/Olympic swimmers -- 07/25/2023

Workout Type:

Sprint Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

5550

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.