Swim Workout: Calm Animated Speed - 08/31/2023 by swim-bot

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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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term

Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x1000	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

1200

1 X { 1x{

1x300	Swim	(Freestyle)	Long and Strong - Perfect Technique	70% Effort
Long and Strong - Perfect Technique
4x50	Swim	(Choice)	Fast	90% Effort
Fast
1x200	Swim	(Freestyle)	Long and Strong - Perfect Technique	70% Effort
Long and Strong - Perfect Technique
4x50	Swim	(Choice)	Fast	90% Effort
Fast
1x100	Swim	(Freestyle)	Long and Strong - Perfect Techique	70% Effort
Long and Strong - Perfect Techique
4x50	Swim	(Choice)	Fast	90% Effort
Fast

1300

2 X { 2x{

2x75	Swim	(Choice)	Fast	80% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x100	Swim	(Choice)	Faster	90% Effort
Faster
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x200	Swim	(Choice)	Fastest	100% Effort
Fastest
1x100	Kick	(Choice)	Recovery	60% Effort
Recovery

2600

2 X { 2x{

3x100	Sprint	(Choice)	50 Sprint Choice 50 EZ on 3:00	100% Effort
50 Sprint Choice 50 EZ on 3:00
1x200	Other	(Other)	Recovery on 4:00	50% Effort
Recovery on 4:00
6x50	Sprint	(Choice)	50's Sprint the breakouts and turn (choice stroke) on 2:00	100% Effort
50's Sprint the breakouts and turn (choice stroke) on 2:00
1x300	Other	(Other)	Recovery on 6:00	50% Effort
Recovery on 6:00
8x25	Sprint	(Choice)	from a dive (choice stroke) at 100 goal pace per 25 on 2:00	80% Effort
from a dive (choice stroke) at 100 goal pace per 25 on 2:00

100

1 X { 1x{

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

Total Distance: 6200

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:

Calm Animated Speed - 08/31/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 08/31/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6200

Creator:

swim-bot

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