Swim Workout: Gentle New Other - 08/22/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1400

1 X { 1x{

1x200	Warm-Up	(Choice)	60% Effort

4x100	Warm-Up	(Freestyle)	60% Effort

16x25	Warm-Up	(Freestyle)	60% Effort

6x50	Warm-Up	(Freestyle)	60% Effort

4x25	Warm-Up	(Choice)	60% Effort

1700

1 X { 1x{

8x50	Drill	(Mixed)	odds free drill of choice, evens non-free drill of choice :10 rest	60% Effort
odds free drill of choice, evens non-free drill of choice :10 rest
12x75	Other	(Other)	25 pull really hard (no paddles) - drop the buoy - go right into 50 swim moderate tempo pace, choice of stroke :10 rest	60% Effort
25 pull really hard (no paddles) - drop the buoy - go right into 50 swim moderate tempo pace, choice of stroke :10 rest
8x50	Other	(Mixed)	completed as odds scull of choice, evens 8 butterfly kicks underwater off walls then kick fly on back	60% Effort
completed as odds scull of choice, evens 8 butterfly kicks underwater off walls then kick fly on back

1400

1 X { 1x{

1x400	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x300	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x200	Swim	(Freestyle)	Steady and strong (10 sec rest)	80% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	100% Effort
(5 sec rest)
1x100	Swim	(Freestyle)	Steady and strong (10 sec rest)	60% Effort
Steady and strong (10 sec rest)
1x100	Sprint	(Freestyle)	(5 sec rest)	60% Effort
(5 sec rest)

2400

1 X { 1x{

4x50	Kick	(Choice)	fast on 1:20	100% Effort
fast on 1:20
2x50	Swim	(Choice)	smooth on 1:20	100% Effort
smooth on 1:20
4x50	Kick	(Choice)	fast on 1:10	100% Effort
fast on 1:10
4x50	Swim	(Choice)	smooth on 1:10	100% Effort
smooth on 1:10
4x50	Kick	(Choice)	fast on 1:00	100% Effort
fast on 1:00
6x50	Swim	(Choice)	smooth on 1:00	100% Effort
smooth on 1:00
4x50	Kick	(Choice)	fast on :50	100% Effort
fast on :50
8x50	Swim	(Choice)	smooth on :50	100% Effort
smooth on :50
4x50	Kick	(Choice)	fast on :40	100% Effort
fast on :40
8x50	Swim	(Choice)	smooth on :40	100% Effort
smooth on :40

300

1 X { 1x{

1x300	Warm-Down	(Choice)		50% Effort

Total Distance: 7200

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:

Gentle New Other - 08/22/2023

Workout Description:

Auto-Generated Other workout for Collegiate/Olympic swimmers -- 08/22/2023

Workout Type:

Other

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7200

Creator:

swim-bot

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