Swim Workout: Fearless Juicy Distance Freestyle - 09/06/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x200	Warm-Up	(Freestyle)		30% Effort

1x200	Pull	(Mixed)	150 free/150 back	30% Effort
150 free/150 back
1x200	Kick	(Mixed)	100 butterfly 100 back 100 free	30% Effort
100 butterfly 100 back 100 free
1x200	Drill	(Freestyle)		30% Effort

1x200	Warm-Up	(Freestyle)		60% Effort

1000

2 X { 2x{

1x100	Drill	(Other)	WRIKKEN	70% Effort
WRIKKEN
1x100	Drill	(Freestyle)	Head above the water	70% Effort
Head above the water
1x100	Drill	(Other)	WRIKKEN - 3 push	70% Effort
WRIKKEN - 3 push
1x100	Drill	(Freestyle)	CATCH phase	70% Effort
CATCH phase
1x100	Kick	(Freestyle)	Kick 25 / 25	70% Effort
Kick 25 / 25

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

600

1 X { 1x{

2x300	Pull	(Freestyle)	Breath Control	90% Effort
Breath Control

1200

1 X { 1x{

1x200	Pull	(Freestyle)	breath every 3/5/3	70% Effort
breath every 3/5/3
4x100	Swim	(Freestyle)		80% Effort

1x200	Other	(Freestyle)	kick/swim/drill/swim by 50s	70% Effort
kick/swim/drill/swim by 50s
4x100	Swim	(Freestyle)		80% Effort

300

1 X { 1x{

1x300	Warm-Down	(Freestyle)		60% Effort

Total Distance: 5750

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:

Fearless Juicy Distance Freestyle - 09/06/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Adult/Masters swimmers -- 09/06/2023

Workout Type:

Distance Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5750

Creator:

swim-bot

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