Swim Workout: Tasty Innocent Triathlon Training - 08/22/2023 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

500

1 X { 1x{

1x400	Warm-Up	(Freestyle)	easy warm up	60% Effort
easy warm up
1x100	Kick	(Freestyle)	kick swim by 50	60% Effort
kick swim by 50

500

1 X { 1x{

4x25	Sprint	(Freestyle)	sprint FULL 30 sec rest	90% Effort
sprint FULL 30 sec rest
3x50	Sprint	(Freestyle)	sprint 30 sec rest	80% Effort
sprint 30 sec rest
2x75	Sprint	(Freestyle)	sprint 1 min rest	70% Effort
sprint 1 min rest
1x100	Sprint	(Freestyle)	sprint 2 min rest	70% Effort
sprint 2 min rest

600

1 X { 1x{

1x100	Kick	(Freestyle)	25 kick 50 swim 25 kick	60% Effort
25 kick 50 swim 25 kick
1x200	Kick	(Freestyle)	kick/swim by 50	60% Effort
kick/swim by 50
1x200	Kick	(Freestyle)	kick swim by 100	60% Effort
kick swim by 100
4x25	Kick	(Freestyle)	sprint kick/ easy kick	60% Effort
sprint kick/ easy kick

500

1 X { 1x{

4x25	Sprint	(Freestyle)	sprint FULL 30 sec rest	90% Effort
sprint FULL 30 sec rest
3x50	Sprint	(Freestyle)	sprint 30 sec rest	80% Effort
sprint 30 sec rest
2x75	Sprint	(Freestyle)	sprint 1 min rest	70% Effort
sprint 1 min rest
1x100	Sprint	(Freestyle)	sprint 2 min rest	70% Effort
sprint 2 min rest

500

1 X { 1x{

4x25	Sprint	(Freestyle)	sprint FULL 30 sec rest	90% Effort
sprint FULL 30 sec rest
3x50	Sprint	(Freestyle)	sprint 30 sec rest	80% Effort
sprint 30 sec rest
2x75	Sprint	(Freestyle)	sprint 1 min rest	70% Effort
sprint 1 min rest
1x100	Sprint	(Freestyle)	sprint 2 min rest	70% Effort
sprint 2 min rest

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)	easy relax	60% Effort
easy relax

Total Distance: 2900

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:

Tasty Innocent Triathlon Training - 08/22/2023

Workout Description:

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

Workout Type:

Triathlon Training

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

2900

Creator:

swim-bot

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