Swim Workout: Serious Encouraging Distance Freestyle - 08/23/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

800

1 X { 1x{

1x300	Warm-Up	(Freestyle)	Easy Free	50% Effort
Easy Free
1x200	Pull	(Freestyle)	Relaxed Pull	50% Effort
Relaxed Pull
6x50	Swim	(Freestyle)	Alternate FAST/Easy by 25's	60% Effort
Alternate FAST/Easy by 25's

1450

1 X { 1x{

1x400	Swim	(Freestyle)	held 1:26 pace	60% Effort
held 1:26 pace
2x200	Swim	(Freestyle)	3:30	70% Effort
3:30
4x100	Swim	(Freestyle)	1:45	80% Effort
1:45
5x50	Swim	(Freestyle)	Odds Easy / Evens Hard	80% Effort
Odds Easy / Evens Hard

200

1 X { 1x{

2x100	Kick	(Freestyle)	Easy cool down kick set	50% Effort
Easy cool down kick set

1400

2 X { 2x{

1x300	Swim	(Freestyle)	90% Effort

4x75	Swim	(Freestyle)	70% Effort

4x25	Swim	(Freestyle)	60% Effort

1050

1 X { 1x{

1x300	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x50	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)		60% Effort

Total Distance: 5100

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

Print

Hampster Food:

Swim Workout Info

Workout Title:

Serious Encouraging Distance Freestyle - 08/23/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 08/23/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5100

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.