Swim Workout: Exciting Basic Endurance - 08/02/2023 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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term

Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Mixed)	Mixed Warm Up	50% Effort
Mixed Warm Up

150

1 X { 1x{

2x25	Swim	(Breaststroke)	Even paced 10 sec's RI	60% Effort
Even paced 10 sec's RI
2x25	Drill	(Breaststroke)	1 pull 2 kicks 10 secs RI	60% Effort
1 pull 2 kicks 10 secs RI
2x25	Drill	(Breaststroke)	1 pull 3 kicks 10 secs RI	60% Effort
1 pull 3 kicks 10 secs RI

850

1 X { 1x{

3x200	Other	(Mixed)	Kick / Swim / Drill / Swim By 50	60% Effort
Kick / Swim / Drill / Swim By 50
5x50	Kick	(Choice)	Descend	70% Effort
Descend

1500

3 X { 3x{

1x100	Swim	(Freestyle)	Buildup (10 sec rest)	90% Effort
Buildup (10 sec rest)
1x100	Swim	(Freestyle)	Easy (10 sec rest)	70% Effort
Easy (10 sec rest)
1x100	Swim	(Freestyle)	Buildup (10 sec rest)	90% Effort
Buildup (10 sec rest)
1x100	Swim	(Freestyle)	Easy (10 sec rest)	70% Effort
Easy (10 sec rest)
1x100	Swim	(Freestyle)	Buildup (10 sec rest)	90% Effort
Buildup (10 sec rest)

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

400

1 X { 1x{

1x400	Warm-Down	(Mixed)		40% Effort

Total Distance: 5200

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:

Exciting Basic Endurance - 08/02/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 08/02/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5200

Creator:

swim-bot

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