Swim Workout: Huge Auspicious Endurance - 09/01/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x300	Warm-Up	(Choice)	Easy	50% Effort
Easy
1x300	Drill	(Choice)		60% Effort

1x300	Kick	(Choice)	Easy kick to half way through the pool, then hard kick	70% Effort
Easy kick to half way through the pool, then hard kick
6x50	Sprint	(Choice)	Break-out, or Build-up. On 1:00	80% Effort
Break-out, or Build-up. On 1:00
1x300	Warm-Up	(Choice)	Easy but not slow	60% Effort
Easy but not slow

1300

1 X { 1x{

4x100	Swim	(Freestyle)	Distance Per Stroke - Long and Smooth	70% Effort
Distance Per Stroke - Long and Smooth
2x50	Kick	(Choice)		70% Effort

3x100	Swim	(Freestyle)	Descend	80% Effort
Descend
2x50	Kick	(Choice)		70% Effort

2x100	Swim	(Freestyle)	Fast	90% Effort
Fast
2x50	Kick	(Choice)		70% Effort

1x100	Sprint	(Freestyle)	As Fast As Possible	100% Effort
As Fast As Possible

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

950

1 X { 1x{

1x100	Drill	(Other)	wikken/ wikken push by 50	60% Effort
wikken/ wikken push by 50
1x200	Swim	(Freestyle)	relax	60% Effort
relax
3x150	Drill	(Freestyle)	pull bouy focus catch/pushl/relax by 50	60% Effort
pull bouy focus catch/pushl/relax by 50
1x200	Swim	(Freestyle)	relax	60% Effort
relax

2600

4 X { 4x{

1x200	Sprint	(Freestyle)	3:30	90% Effort
3:30
2x100	Sprint	(Freestyle)	1:45	90% Effort
1:45
4x50	Sprint	(Freestyle)	1 min	100% Effort
1 min
1x50	Swim	(Freestyle)	Recovery	50% Effort
Recovery

250

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00 (continuation from prev. circuit)	80% Effort
on 1:00 (continuation from prev. circuit)
1x200	Warm-Down	(Freestyle)	Easy	50% Effort
Easy

Total Distance: 9150

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:

Huge Auspicious Endurance - 09/01/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 09/01/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

9150

Creator:

swim-bot

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