Swim Workout: Huge Macho Endurance - 09/08/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1000

2 X { 2x{

1x200	Warm-Up	(Mixed)	''Village North of Florin''	60% Effort
''Village North of Florin''
4x75	Choice	(IM)	Kick/Drill/Swim Reverse IM Order	60% Effort
Kick/Drill/Swim Reverse IM Order

2550

1 X { 1x{

1x400	Swim	(Freestyle)	On 06:00	80% Effort
On 06:00
4x50	Sprint	(Choice)	On 01:30	90% Effort
On 01:30
1x300	Swim	(Freestyle)	On 5:30	80% Effort
On 5:30
5x50	Sprint	(Choice)	1:20	90% Effort
1:20
1x200	Swim	(Freestyle)	On 4:00	80% Effort
On 4:00
6x50	Sprint	(Choice)	on 1:10	90% Effort
on 1:10
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
7x50	Sprint	(Choice)	on 1:00	90% Effort
on 1:00
1x50	Swim	(Freestyle)	on 1:30	80% Effort
on 1:30
8x50	Sprint	(Choice)	on :50	60% Effort
on :50

2400

2 X { 2x{

10x50	Swim	(Freestyle)	Broken 500	80% Effort
Broken 500
1x100	Choice	(Choice)	Active Recovery	50% Effort
Active Recovery
1x200	Swim	(Freestyle)	Phase 1 500	70% Effort
Phase 1 500
1x200	Swim	(Freestyle)	Phase 2 500	70% Effort
Phase 2 500
1x100	Swim	(Freestyle)	Final Phase	70% Effort
Final Phase
1x100	Choice	(Choice)	Active Recovery	60% Effort
Active Recovery

2550

1 X { 1x{

1x50	Swim	(Freestyle)	on 1:00	80% Effort
on 1:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x500	Swim	(Freestyle)	on 7:00	80% Effort
on 7:00
1x400	Swim	(Freestyle)	on 6:00	80% Effort
on 6:00
1x300	Swim	(Freestyle)	on 4:00	80% Effort
on 4:00
1x200	Swim	(Freestyle)	on 3:00	80% Effort
on 3:00
1x100	Swim	(Freestyle)	on 2:00	80% Effort
on 2:00

2400

2 X { 2x{

10x50	Swim	(Freestyle)	Broken 500	80% Effort
Broken 500
1x100	Choice	(Choice)	Active Recovery	50% Effort
Active Recovery
1x200	Swim	(Freestyle)	Phase 1 500	70% Effort
Phase 1 500
1x200	Swim	(Freestyle)	Phase 2 500	70% Effort
Phase 2 500
1x100	Swim	(Freestyle)	Final Phase	70% Effort
Final Phase
1x100	Choice	(Choice)	Active Recovery	60% Effort
Active Recovery

300

1 X { 1x{

1x300	Warm-Down	(Choice)	EZ Warm Down	40% Effort
EZ Warm Down

Total Distance: 11200

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:

Huge Macho Endurance - 09/08/2023

Workout Description:

Auto-Generated Endurance workout for Collegiate/Olympic swimmers -- 09/08/2023

Workout Type:

Endurance

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

11200

Creator:

swim-bot

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