Swim Workout: Lively Light Speed - 08/26/2023 by swim-bot

Hampster Food:

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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

1000

1 X { 1x{

1x300	Warm-Up	(Choice)	Choice Warm Up, Every 3rd Length Kick	50% Effort
Choice Warm Up, Every 3rd Length Kick
6x50	Warm-Up	(Freestyle)	Every 3rd fast	60% Effort
Every 3rd fast
4x50	Warm-Up	(IM)	Kick down Swim back	60% Effort
Kick down Swim back
4x50	Kick	(Choice)	Descend	60% Effort
Descend

700

1 X { 1x{

4x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
4x75	Other	(Mixed)	50 Swim / 25 Kick	70% Effort
50 Swim / 25 Kick

700

1 X { 1x{

2x150	Other	(Mixed)	Kick / Drill / Swim by 50	60% Effort
Kick / Drill / Swim by 50
4x100	Swim	(Freestyle)	Descend	70% Effort
Descend

200

1 X { 1x{

2x100	Swim	(Butterfly)	Fast Aerobic Pace	70% Effort
Fast Aerobic Pace

150

1 X { 1x{

6x25	Sprint	(Freestyle)	Sprint w/ Super Fast Arms	60% Effort
Sprint w/ Super Fast Arms

100

1 X { 1x{

1x100	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 2850

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:

Lively Light Speed - 08/26/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 08/26/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

2850

Creator:

swim-bot

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