Swim Workout: Graceful Sharp Endurance - 07/25/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1300

1 X { 1x{

1x200	Warm-Up	(Choice)	50% Effort

4x100	Warm-Up	(Choice)	50% Effort

16x25	Warm-Up	(Freestyle)	50% Effort

6x50	Warm-Up	(Choice)	60% Effort

3000

3 X { 3x{

1x300	Swim	(Freestyle)	Build	70% Effort
Build
2x200	Swim	(Freestyle)	Descend	80% Effort
Descend
3x100	Swim	(Freestyle)	Fast	90% Effort
Fast

2400

1 X { 1x{

1x500	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
5x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
6x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
7x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
8x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00

1600

1 X { 1x{

2x200	Swim	(Freestyle)	Breathe Every 3 Strokes	60% Effort
Breathe Every 3 Strokes
2x200	Swim	(Freestyle)	Distance Per Stroke - Long and Smooth	70% Effort
Distance Per Stroke - Long and Smooth
2x200	Swim	(Freestyle)	Build Up	80% Effort
Build Up
2x200	Swim	(Freestyle)	Fast	90% Effort
Fast

1800

3 X { 3x{

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

250

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00 (continuation from prev. circuit)	80% Effort
on 1:00 (continuation from prev. circuit)
1x200	Warm-Down	(Freestyle)	Easy	50% Effort
Easy

Total Distance: 10350

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:

Graceful Sharp Endurance - 07/25/2023

Workout Description:

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

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

10350

Creator:

swim-bot

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