Swim Workout: Efficient Efficient IM - 07/29/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x250	Warm-Up	(Freestyle)	Swim	60% Effort
Swim
1x250	Warm-Up	(Freestyle)	Kick	60% Effort
Kick
1x250	Warm-Up	(Freestyle)	Pull	60% Effort
Pull

1800

1 X { 1x{

4x50	Swim	(IM)	IM Order - Perfect Technique	70% Effort
IM Order - Perfect Technique
3x100	Swim	(IM)		80% Effort

2x200	Swim	(Mixed)	Alt Free / Choice by 50 - 2 min rest after second one	90% Effort
Alt Free / Choice by 50 - 2 min rest after second one
2x200	Swim	(Mixed)	Alt Free/Choice by 50	90% Effort
Alt Free/Choice by 50
3x100	Swim	(IM)		80% Effort

4x50	Swim	(IM)	IM Order - Perfect Technique	70% Effort
IM Order - Perfect Technique

1375

1 X { 1x{

1x25	Swim	(Freestyle)		80% Effort

1x50	Swim	(Freestyle)		80% Effort

1x75	Swim	(Freestyle)		80% Effort

1x100	Swim	(Mixed)	75 FR, 25 BR	80% Effort
75 FR, 25 BR
1x125	Swim	(Mixed)	75 FR, 50, BR	80% Effort
75 FR, 50, BR
1x150	Swim	(Mixed)	75 FR, 75 BR	80% Effort
75 FR, 75 BR
1x175	Swim	(Mixed)	75 FR, 75 BR, 25 BK	80% Effort
75 FR, 75 BR, 25 BK
1x200	Swim	(Mixed)	75 FR, 75 BR, 50 BK	80% Effort
75 FR, 75 BR, 50 BK
1x225	Swim	(Mixed)	75 FR, 75 BR, 75 BK	80% Effort
75 FR, 75 BR, 75 BK
1x250	Swim	(Mixed)	75 FR, 75 BR, 75 BK, 25 FL	80% Effort
75 FR, 75 BR, 75 BK, 25 FL

3200

2 X { 2x{

2x50	Swim	(Butterfly)	1:00	80% Effort
1:00
1x200	Swim	(IM)	3:15	80% Effort
3:15
2x50	Swim	(Backstroke)	1:00	80% Effort
1:00
1x200	Swim	(IM)	3:15	80% Effort
3:15
2x50	Swim	(Breaststroke)	1:00	80% Effort
1:00
2x100	Swim	(IM)	1:45	80% Effort
1:45
2x50	Swim	(Freestyle)	1:00	80% Effort
1:00
1x400	Swim	(IM)	5:30, 6:00	80% Effort
5:30, 6:00
1x200	Swim	(Choice)	Recovery 4:00	70% Effort
Recovery 4:00

1400

1 X { 1x{

1x200	Sprint	(IM)	50 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
50 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free	90% Effort
25 Free, 25 Fly, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	50 Free, 50 Back, 50 Breast, 50 Free	90% Effort
50 Free, 50 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	75 Free, 25 Back, 50 Breast, 50 Free	90% Effort
75 Free, 25 Back, 50 Breast, 50 Free
1x200	Swim	(IM)	100 Free, 50 Breast, 50 Free	90% Effort
100 Free, 50 Breast, 50 Free
1x200	Swim	(IM)	125 Free, 25 Breast, 50 Free	90% Effort
125 Free, 25 Breast, 50 Free
1x200	Warm-Down	(Freestyle)	200 Free	70% Effort
200 Free

Total Distance: 8525

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:

Efficient Efficient IM - 07/29/2023

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 07/29/2023

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8525

Creator:

swim-bot

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