Swim Workout: Friendly Victorious Endurance - 08/07/2023 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

2100

1 X { 1x{

1x500	Warm-Up	(Choice)	60% Effort

8x100	Kick	(Choice)	60% Effort

8x100	Pull	(Choice)	60% Effort

1600

1 X { 1x{

4x150	Swim	(Freestyle)	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

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

1600

1 X { 1x{

4x150	Swim	(Freestyle)	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

1550

1 X { 1x{

1x500	Swim	(Freestyle)	80% Effort

1x400	Swim	(Freestyle)	80% Effort

1x300	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	90% Effort

1x100	Swim	(Freestyle)	90% Effort

1x50	Swim	(Freestyle)	100% Effort

200

1 X { 1x{

4x50	Warm-Down	(Freestyle)	Scull 1/2, swim 1/2	60% Effort
Scull 1/2, swim 1/2

Total Distance: 9000

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:

Friendly Victorious Endurance - 08/07/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 08/07/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

9000

Creator:

swim-bot

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