Swim Workout: Unique Thoughtful Distance Freestyle - 09/03/2023 by swim-bot

Hampster Food:

Did you know....

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!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x300	Warm-Up	(Freestyle)		30% Effort

1x300	Pull	(Mixed)	150 free/150 back	30% Effort
150 free/150 back
1x300	Kick	(Mixed)	100 butterfly 100 back 100 free	30% Effort
100 butterfly 100 back 100 free
1x300	Drill	(Freestyle)		30% Effort

1x300	Warm-Up	(Freestyle)		60% Effort

1300

1 X { 1x{

1x300	Pull	(Freestyle)	WARM UP	60% Effort
WARM UP
1x300	Kick	(Choice)	WARM UP	60% Effort
WARM UP
1x300	Swim	(Freestyle)	WARM UP	60% Effort
WARM UP
4x100	Swim	(Freestyle)	1:30	60% Effort
1:30

1400

1 X { 1x{

3x200	Other	(Mixed)	Kick / Swim / Drill / Swim by 50	70% Effort
Kick / Swim / Drill / Swim by 50
5x100	Pull	(Freestyle)	Work on distance per stroke	70% Effort
Work on distance per stroke
6x50	Swim	(Freestyle)	Descend	80% Effort
Descend

1650

1 X { 1x{

1x275	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x250	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x225	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x200	Swim	(Freestyle)	Rest :15s	80% Effort
Rest :15s
1x175	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x150	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x125	Swim	(Freestyle)	Rest :15s	90% Effort
Rest :15s
1x100	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s
1x75	Swim	(Freestyle)	Rest :15s	100% Effort
Rest :15s

1500

3 X { 3x{

1x200	Swim	(Freestyle)	HOLD 1:10, ON 2:45	70% Effort
HOLD 1:10, ON 2:45
3x100	Swim	(Freestyle)	HOLD 1:10, ON 1:30, 1:25, 1:15	80% Effort
HOLD 1:10, ON 1:30, 1:25, 1:15

4800

1 X { 1x{

2x300	Swim	(Freestyle)	Warm up	60% Effort
Warm up
6x100	Kick	(Freestyle)	Decending	70% Effort
Decending
1x400	Pull	(Freestyle)	Breath every 5	60% Effort
Breath every 5
30x100	Swim	(Freestyle)	Every 2 mins	70% Effort
Every 2 mins
1x200	Warm-Down	(Mixed)	Front and back	40% Effort
Front and back

Total Distance: 12150

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:

Unique Thoughtful Distance Freestyle - 09/03/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 09/03/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

12150

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.