Swim Workout: Elegant Juicy Stroke - 08/01/2023 by swim-bot

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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!

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x200	Warm-Up	(Mixed)		70% Effort

4x75	Warm-Up	(Choice)	Kick/Drill/Swim your stroke	60% Effort
Kick/Drill/Swim your stroke

3000

1 X { 1x{

20x25	Choice	(Choice)	Hold an 80% Pace - Not too fast!	60% Effort
Hold an 80% Pace - Not too fast!
10x50	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
5x100	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
4x125	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
2x250	Choice	(Choice)	Hold an 80% Pace	60% Effort
Hold an 80% Pace
1x500	Choice	(Choice)	Hold an 80% Pace - Make it!	60% Effort
Hold an 80% Pace - Make it!

1600

8 X { 8x{

1x100	Swim	(Freestyle)	Broken 200 Fast w/ Rest on 1:45	80% Effort
Broken 200 Fast w/ Rest on 1:45
1x75	Swim	(Freestyle)	on 1:30	90% Effort
on 1:30
1x25	Swim	(Freestyle)	Rest :30 after	100% Effort
Rest :30 after

3400

1 X { 1x{

8x50	Swim	(Choice)	on :45 Establish pace at 80% effort Same stroke whole circuit	80% Effort
on :45 Establish pace at 80% effort Same stroke whole circuit
6x200	Swim	(Choice)	Pace off of 50's with 15 sec. rest	80% Effort
Pace off of 50's with 15 sec. rest
3x400	Swim	(Choice)	Pace off of 200's with 15 sec. rest	80% Effort
Pace off of 200's with 15 sec. rest
6x100	Swim	(Choice)	Sprint Choice :20 rest	90% Effort
Sprint Choice :20 rest

350

1 X { 1x{

1x100	Warm-Down	(Choice)	30% Effort

1x50	Other	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	30% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x50	Warm-Down	(Choice)	30% Effort

Total Distance: 8850

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:

Elegant Juicy Stroke - 08/01/2023

Workout Description:

Auto-Generated Stroke workout for Collegiate/Olympic swimmers -- 08/01/2023

Workout Type:

Stroke

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

8850

Creator:

swim-bot

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