Swim Workout: Glorious Spicy Other - 09/08/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x200	Warm-Up	(Freestyle)		30% Effort

1x200	Kick	(Freestyle)		40% Effort

4x50	Swim	(Freestyle)	Build within 50	60% Effort
Build within 50

300

3 X { 3x{

3x25	Swim	(Freestyle)	Descend	90% Effort
Descend
1x25	Kick	(Choice)	Keep legs and feet at surface of water	60% Effort
Keep legs and feet at surface of water

600

6 X { 6x{

1x25	Kick	(Butterfly)	(slob kick) 20 squats	60% Effort
(slob kick) 20 squats
1x25	Swim	(Backstroke)	10 push-ups	60% Effort
10 push-ups
1x25	Kick	(Breaststroke)	(slob kick) 20 Russian crunches	60% Effort
(slob kick) 20 Russian crunches
1x25	Swim	(Freestyle)	10 pull ups (if you have a bar, if not do v-ups)	60% Effort
10 pull ups (if you have a bar, if not do v-ups)

3000

1 X { 1x{

10x50	Swim	(Choice)	Good technique 10-15s rest	70% Effort
Good technique 10-15s rest
10x100	Swim	(Freestyle)		60% Effort

1x500	Kick	(Choice)	Easy	60% Effort
Easy
10x25	Kick	(Freestyle)	Sprint	90% Effort
Sprint
1x250	Kick	(Choice)	Easy does it	60% Effort
Easy does it
1x250	Kick	(Freestyle)	Barely pushing it	70% Effort
Barely pushing it
10x25	Kick	(Choice)	Time to KICK butt	90% Effort
Time to KICK butt

1450

1 X { 1x{

1x200	Swim	(Freestyle)	80% Effort	80% Effort
80% Effort
2x100	Swim	(Freestyle)	85% Effort	80% Effort
85% Effort
4x50	Swim	(Freestyle)	90% Effort	90% Effort
90% Effort
6x25	Swim	(Freestyle)	95% Effort	90% Effort
95% Effort
4x50	Swim	(Freestyle)	90% Effort	90% Effort
90% Effort
3x100	Swim	(Freestyle)	85% Effort	80% Effort
85% Effort
1x200	Swim	(Freestyle)	80% Effort	80% Effort
80% Effort

200

1 X { 1x{

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

Total Distance: 6150

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:

Glorious Spicy Other - 09/08/2023

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 09/08/2023

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

6150

Creator:

swim-bot

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