Swim Workout: Excellent Lively Endurance - 08/22/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

500

1 X { 1x{

1x500	Warm-Up	(Choice)	500 any choice	30% Effort
500 any choice

1750

1 X { 1x{

5x50	Swim	(Freestyle)	on 1:05 (Work on body rotation)	60% Effort
on 1:05 (Work on body rotation)
4x25	Swim	(Freestyle)	on :40 (6 Dolphin Kicks off every push, Desc. 1-4)	90% Effort
on :40 (6 Dolphin Kicks off every push, Desc. 1-4)
5x50	Swim	(Freestyle)	on 1:00 (Right Full Stroke + Left Long Dog Stroke)	70% Effort
on 1:00 (Right Full Stroke + Left Long Dog Stroke)
4x25	Swim	(Freestyle)	on :40 (6 Dolphin Kicks off every push, Desc. 1-4)	90% Effort
on :40 (6 Dolphin Kicks off every push, Desc. 1-4)
5x50	Swim	(Freestyle)	on :55 (Fingertips Point Down)	70% Effort
on :55 (Fingertips Point Down)
4x25	Swim	(Freestyle)	on :40 (6 Dolphin Kicks off every push, Desc. 1-4)	90% Effort
on :40 (6 Dolphin Kicks off every push, Desc. 1-4)
5x50	Swim	(Freestyle)	on :50 (Relaxed Recovery)	80% Effort
on :50 (Relaxed Recovery)
4x25	Swim	(Freestyle)	on :40 (6 Dolphin Kicks off every push, Desc. 1-4)	90% Effort
on :40 (6 Dolphin Kicks off every push, Desc. 1-4)
5x50	Swim	(Freestyle)	on :45 (Flexed Arm Catch)	90% Effort
on :45 (Flexed Arm Catch)
4x25	Swim	(Freestyle)	on :40 (6 Dolphin Kicks off every push, Desc. 1-4)	90% Effort
on :40 (6 Dolphin Kicks off every push, Desc. 1-4)

2400

2 X { 2x{

10x50	Swim	(Freestyle)	Broken 500	80% Effort
Broken 500
1x100	Choice	(Choice)	Active Recovery	50% Effort
Active Recovery
1x200	Swim	(Freestyle)	Phase 1 500	70% Effort
Phase 1 500
1x200	Swim	(Freestyle)	Phase 2 500	70% Effort
Phase 2 500
1x100	Swim	(Freestyle)	Final Phase	70% Effort
Final Phase
1x100	Choice	(Choice)	Active Recovery	60% Effort
Active Recovery

2400

1 X { 1x{

1x500	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
5x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
6x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
7x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
8x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

200

1 X { 1x{

1x200	Warm-Down	(Choice)		60% Effort

Total Distance: 9800

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:

Excellent Lively Endurance - 08/22/2023

Workout Description:

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

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

9800

Creator:

swim-bot

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