Swim Workout: Old Unique Endurance - 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

400

1 X { 1x{

1x200	Warm-Up	(Freestyle)	200 Free	80% Effort
200 Free
1x100	Warm-Up	(Freestyle)	100 Kick	60% Effort
100 Kick
1x100	Warm-Up	(Freestyle)	100 Pull	60% Effort
100 Pull

1800

1 X { 1x{

8x25	Sprint	(Freestyle)		80% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
4x50	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
3x75	Sprint	(Freestyle)		60% Effort

1x175	Swim	(Choice)	recovery	60% Effort
recovery
2x100	Sprint	(Freestyle)		60% Effort

1x200	Swim	(Choice)	recovery	60% Effort
recovery
1x200	Sprint	(Freestyle)		60% Effort

800

1 X { 1x{

2x100	Drill	(Freestyle)	Drill/Swim by 50	70% Effort
Drill/Swim by 50
2x100	Kick	(Choice)	Build to Fast by 100	80% Effort
Build to Fast by 100
2x100	Drill	(Freestyle)	Drill/Swim by 50 - good tech.	70% Effort
Drill/Swim by 50 - good tech.
2x100	Kick	(Choice)	ALL OUT	90% Effort
ALL OUT

2700

3 X { 3x{

1x300	Swim	(Freestyle)	Build Up by 100	70% Effort
Build Up by 100
2x150	Swim	(Freestyle)	Descend	80% Effort
Descend
3x100	Swim	(Freestyle)	Fast	90% Effort
Fast

1900

1 X { 1x{

5x100	Swim	(Freestyle)		70% Effort

1x200	Kick	(Backstroke)		60% Effort

5x100	Swim	(Freestyle)	with pull buoy	70% Effort
with pull buoy
1x200	Kick	(Backstroke)		60% Effort

5x100	Swim	(Freestyle)	25 Fast/ 75 aerobic.	80% Effort
25 Fast/ 75 aerobic.

200

1 X { 1x{

1x200	Warm-Down	(Backstroke)	Easy	60% Effort
Easy

Total Distance: 7800

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:

Old Unique Endurance - 08/26/2023

Workout Description:

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

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7800

Creator:

swim-bot

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