Swim Workout: Strong Gorgeous Endurance - 08/27/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

2300

1 X { 1x{

1x500	Warm-Up	(Choice)	Choice Warm-Up	50% Effort
Choice Warm-Up
12x50	Kick	(Freestyle)	Kick	60% Effort
Kick
8x75	Warm-Up	(IM)	Without freestyle	60% Effort
Without freestyle
12x50	Swim	(Freestyle)	Descend 1 to 4	80% Effort
Descend 1 to 4

2550

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00	80% Effort
on 1:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x500	Swim	(Freestyle)	on 7:00	80% Effort
on 7:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00

3150

1 X { 1x{

6x200	Swim	(Freestyle)	Long and Strong on 2:30 / 2:45/ 3:00	80% Effort
Long and Strong on 2:30 / 2:45/ 3:00
1x200	Sprint	(Freestyle)	1 Minute Rest	90% Effort
1 Minute Rest
6x150	Swim	(Freestyle)	Long and Strong on 2:00/ 2:20/ 2:40	80% Effort
Long and Strong on 2:00/ 2:20/ 2:40
1x150	Sprint	(Freestyle)	1 Minute Rest	90% Effort
1 Minute Rest
6x100	Swim	(Freestyle)	Long and Strong on 1:20/ 1:40/ 2:00	60% Effort
Long and Strong on 1:20/ 1:40/ 2:00
1x100	Sprint	(Freestyle)		90% Effort

2550

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00	80% Effort
on 1:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x500	Swim	(Freestyle)	on 7:00	80% Effort
on 7:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00

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

600

1 X { 1x{

6x50	Sprint	(Choice)	25 kick/25 swim	80% Effort
25 kick/25 swim
1x300	Warm-Down	(Choice)		60% Effort

Total Distance: 13700

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:

Strong Gorgeous Endurance - 08/27/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 08/27/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

13700

Creator:

swim-bot

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