Swim Workout: Beneficial Friendly Sprint Freestyle - 08/04/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice warmup.	60% Effort
Choice warmup.
3x200	Warm-Up	(Mixed)	SKPS	60% Effort
SKPS

600

4 X { 4x{

1x100	Drill	(Choice)		60% Effort

1x50	Kick	(Choice)	fast	70% Effort
fast

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

1150

1 X { 1x{

1x300	Swim	(Freestyle)	30 sec rest	70% Effort
30 sec rest
1x250	Swim	(Freestyle)	30 sec rest	70% Effort
30 sec rest
1x200	Swim	(Freestyle)	30 sec rest	80% Effort
30 sec rest
1x150	Swim	(Freestyle)	20 sec rest	80% Effort
20 sec rest
1x100	Swim	(Freestyle)	20 sec rest	90% Effort
20 sec rest
1x75	Swim	(Freestyle)	15 sec rest	90% Effort
15 sec rest
1x50	Swim	(Freestyle)	15 sec rest	100% Effort
15 sec rest
1x25	Swim	(Freestyle)		100% Effort

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Cooldown.	60% Effort
Cooldown.

Total Distance: 3950

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:

Beneficial Friendly Sprint Freestyle - 08/04/2023

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 08/04/2023

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3950

Creator:

swim-bot

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