Swim Workout: Dark Glamorous Other - 08/13/2023 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

300

1 X { 1x{

1x100	Warm-Up	(Choice)	Swim	50% Effort
Swim
1x50	Warm-Up	(Backstroke)	Swim	60% Effort
Swim
1x100	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x50	Warm-Up	(Breaststroke)	Swim	60% Effort
Swim

200

1 X { 1x{

4x50	Swim	(Freestyle)	Breathe every 3 strokes	60% Effort
Breathe every 3 strokes

2000

1 X { 1x{

4x100	Swim	(Freestyle)	even split	80% Effort
even split
4x25	Kick	(Freestyle)	kick w/fins	80% Effort
kick w/fins
3x100	Swim	(Freestyle)	push it	90% Effort
push it
8x25	Kick	(Freestyle)	kick w/fins	80% Effort
kick w/fins
2x100	Swim	(Freestyle)	max effort	100% Effort
max effort
12x25	Kick	(Freestyle)	kick w/ fins	80% Effort
kick w/ fins
1x100	Swim	(Freestyle)	all out	100% Effort
all out
16x25	Kick	(Freestyle)	kick/ w fins	80% Effort
kick/ w fins

900

3 X { 3x{

1x100	Swim	(Freestyle)	Strong	80% Effort
Strong
1x25	Sprint	(Freestyle)	Sprint	100% Effort
Sprint
1x75	Swim	(Freestyle)	Build Down from 100%	70% Effort
Build Down from 100%
1x100	Swim	(Freestyle)	Strong	80% Effort
Strong

1850

1 X { 1x{

2x300	Swim	(Freestyle)	70% w/ 10 Seconds Rest	70% Effort
70% w/ 10 Seconds Rest
3x200	Swim	(Freestyle)	80% w/ 15 Seconds Rest	80% Effort
80% w/ 15 Seconds Rest
4x100	Swim	(Freestyle)	90% w/ 20 Seconds Rest	90% Effort
90% w/ 20 Seconds Rest
5x50	Swim	(Freestyle)	100% w/ 30 Seconds Rest	100% Effort
100% w/ 30 Seconds Rest

400

1 X { 1x{

1x400	Warm-Down	(Choice)	easy	40% Effort
easy

Total Distance: 5650

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:

Dark Glamorous Other - 08/13/2023

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 08/13/2023

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5650

Creator:

swim-bot

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