Swim Workout: Best Horrible Speed - 09/02/2023 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{

1x400	Warm-Up	(Freestyle)	Choice Warm Up	60% 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

1200

2 X { 2x{

2x100	Swim	(Freestyle)	80% Effort - At Least 10 Seconds Rest	80% Effort
80% Effort - At Least 10 Seconds Rest
4x50	Swim	(Freestyle)	90% Effort - At least 20 Seconds Rest	90% Effort
90% Effort - At least 20 Seconds Rest
8x25	Sprint	(Choice)	100% Effort - At least 30 seconds rest	100% Effort
100% Effort - At least 30 seconds rest

700

4 X { 4x{

1x100	Swim	(Choice)	Fast	90% Effort
Fast
1x75	Swim	(Freestyle)	Slow	60% Effort
Slow

200

1 X { 1x{

1x200	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 3700

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:

Best Horrible Speed - 09/02/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 09/02/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

3700

Creator:

swim-bot

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