Swim Workout: Heavy Busy Endurance - 09/05/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1200

1 X { 1x{

1x600	Warm-Up	(Choice)	EZ Warm Up	50% Effort
EZ Warm Up
4x100	Other	(Mixed)	Kick / Swim / Drill / Swim by 25	50% Effort
Kick / Swim / Drill / Swim by 25
4x50	Swim	(Choice)	Descend	60% Effort
Descend

2800

1 X { 1x{

5x50	Swim	(Freestyle)	Descend	70% Effort
Descend
4x100	Swim	(Freestyle)	Descend	80% Effort
Descend
3x200	Swim	(Freestyle)	Descend	90% Effort
Descend
1x300	Swim	(Freestyle)	Fast	100% Effort
Fast
3x200	Swim	(Freestyle)	Ascend (1st fastest, 3rd slowest)	90% Effort
Ascend (1st fastest, 3rd slowest)
4x100	Swim	(Freestyle)	Ascend	80% Effort
Ascend
5x50	Swim	(Freestyle)	Ascend	70% Effort
Ascend

2400

2 X { 2x{

1x300	Swim	(Choice)		60% Effort

3x150	Swim	(Freestyle)	be consistent	60% Effort
be consistent
3x100	Swim	(Freestyle)		70% Effort

6x25	Swim	(Freestyle)	fast kick	80% Effort
fast kick

1600

1 X { 1x{

4x150	Swim	(Breaststroke)	even paced	80% Effort
even paced
4x100	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x75	Swim	(Freestyle)	moderate-fast	80% Effort
moderate-fast
4x50	Swim	(Freestyle)	moderate-fast	90% Effort
moderate-fast
4x25	Swim	(Freestyle)	sprint	100% Effort
sprint

2100

1 X { 1x{

6x50	Swim	(Freestyle)	Breathe each 3	70% Effort
Breathe each 3
3x100	Pull	(Freestyle)	Long and Strong	70% Effort
Long and Strong
2x150	Swim	(Freestyle)	Long and Strong	70% Effort
Long and Strong
1x300	Pull	(Freestyle)	Long and Strong	70% Effort
Long and Strong
2x150	Swim	(Freestyle)	Long and Strong	70% Effort
Long and Strong
3x100	Pull	(Freestyle)	Long and Strong	70% Effort
Long and Strong
6x50	Swim	(Freestyle)	Breathe each 3	70% Effort
Breathe each 3

200

1 X { 1x{

1x200	Warm-Down	(Mixed)	warm down	20% Effort
warm down

Total Distance: 10300

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:

Heavy Busy Endurance - 09/05/2023

Workout Description:

Auto-Generated Endurance workout for Adult/Masters swimmers -- 09/05/2023

Workout Type:

Endurance

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

10300

Creator:

swim-bot

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