Swim Workout: New New Distance Freestyle - 08/03/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x400	Warm-Up	(Freestyle)	Easy	60% Effort
Easy
8x50	Swim	(Freestyle)	Go at a fast pace with no more than 5 seconds rest between each rep	80% Effort
Go at a fast pace with no more than 5 seconds rest between each rep
1x400	Swim	(Freestyle)	Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after)	90% Effort
Should be at least 10 seconds faster than the time needed to finish the previous set (take a longer break after)

2000

4 X { 4x{

1x200	Swim	(Freestyle)	LONG	60% Effort
LONG
1x150	Swim	(Freestyle)	STRONG	70% Effort
STRONG
1x100	Swim	(Freestyle)	FAST	80% Effort
FAST
1x50	Sprint	(Freestyle)	SPRINT	90% Effort
SPRINT

2800

1 X { 1x{

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
4x200	Swim	(Freestyle)		80% Effort

1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
3x200	Swim	(Freestyle)	Minus 5 Seconds	80% Effort
Minus 5 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
2x200	Swim	(Freestyle)	Minus 10 Seconds	80% Effort
Minus 10 Seconds
1x200	Swim	(Mixed)	25 EZ - 100 Reverse IM Drill - 75 EZ	60% Effort
25 EZ - 100 Reverse IM Drill - 75 EZ
1x200	Swim	(Freestyle)	Minus 15 Seconds	80% Effort
Minus 15 Seconds

900

1 X { 1x{

10x50	Swim	(Freestyle)	Max 10 seconds rest	80% Effort
Max 10 seconds rest
16x25	Sprint	(Freestyle)	Push 'till your muscles burn	90% Effort
Push 'till your muscles burn

400

1 X { 1x{

1x400	Warm-Down	(Choice)	EZ Warm Down	50% Effort
EZ Warm Down

Total Distance: 7300

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

New New Distance Freestyle - 08/03/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Collegiate/Olympic swimmers -- 08/03/2023

Workout Type:

Distance Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7300

Creator:

swim-bot

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