Swim Workout: Ancient Silly Endurance - 07/30/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x300	Warm-Up	(Choice)	EZ Warm Up	40% Effort
EZ Warm Up
2x100	Swim	(Choice)	Descend	60% Effort
Descend

1800

1 X { 1x{

1x300	Pull	(Freestyle)	Pull Buoy	80% Effort
Pull Buoy
1x300	Swim	(Mixed)	100 Free 50 Choice	80% Effort
100 Free 50 Choice
1x300	Swim	(Freestyle)	Breathe every 3rd Stroke	80% Effort
Breathe every 3rd Stroke
1x300	Swim	(Mixed)	100 Free 50 Choice	80% Effort
100 Free 50 Choice
1x300	Swim	(Freestyle)	Breathe every 3rd Stroke	80% Effort
Breathe every 3rd Stroke
1x300	Swim	(Mixed)	100 Free 50 Choice	80% Effort
100 Free 50 Choice

1950

3 X { 3x{

1x300	Swim	(Freestyle)	Even Pace	70% Effort
Even Pace
1x200	Other	(Mixed)	Alternate Swim/Drill by 50	60% Effort
Alternate Swim/Drill by 50
1x100	Other	(Mixed)	Alternate Swim/Kick by 50	60% Effort
Alternate Swim/Kick by 50
1x50	Swim	(Freestyle)	Breathe every 3/5 strokes by 25	60% Effort
Breathe every 3/5 strokes by 25

1800

1 X { 1x{

8x25	Sprint	(Freestyle)		80% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
4x50	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
3x75	Sprint	(Freestyle)		60% Effort

1x175	Swim	(Choice)	recovery	60% Effort
recovery
2x100	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
1x200	Sprint	(Freestyle)		60% Effort

1600

1 X { 1x{

4x150	Swim	(Breaststroke)	even paced	80% Effort
even paced
4x100	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x75	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x50	Swim	(Freestyle)	moderate-fast	90% Effort
moderate-fast
4x25	Swim	(Freestyle)	sprint	100% Effort
sprint

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Choice Warm Down	40% Effort
Choice Warm Down

Total Distance: 7850

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:

Ancient Silly Endurance - 07/30/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 07/30/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7850

Creator:

swim-bot

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