Swim Workout: Heavy Lively Other - 09/10/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice	60% Effort
Choice

2000

1 X { 1x{

4x100	Swim	(Freestyle)	even split	80% Effort
even split
2x50	Kick	(Freestyle)	kick w/fins	80% Effort
kick w/fins
3x100	Swim	(Freestyle)	push it	90% Effort
push it
4x50	Kick	(Freestyle)	kick w/fins	80% Effort
kick w/fins
2x100	Swim	(Freestyle)	max effort	100% Effort
max effort
6x50	Kick	(Freestyle)	kick w/ fins	80% Effort
kick w/ fins
1x100	Swim	(Freestyle)	all out	100% Effort
all out
8x50	Kick	(Freestyle)	kick/ w fins	80% Effort
kick/ w fins

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)

1750

1 X { 1x{

5x200	Pull	(Freestyle)	Descend	70% Effort
Descend
5x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
5x50	Sprint	(Freestyle)	Stay about roughly 90%, not all out - nice amount of rest	90% Effort
Stay about roughly 90%, not all out - nice amount of rest

1750

1 X { 1x{

1x500	Kick	(Butterfly)	90% Effort

1x100	Swim	(Choice)	50% Effort

1x400	Kick	(Butterfly)	90% Effort

1x50	Swim	(Choice)	50% Effort

1x300	Kick	(Butterfly)	90% Effort

1x50	Swim	(Choice)	50% Effort

1x200	Kick	(Butterfly)	100% Effort

1x50	Swim	(Choice)	50% Effort

1x100	Kick	(Butterfly)	100% Effort

300

1 X { 1x{

1x100	Warm-Down	(Backstroke)	60% Effort

1x100	Warm-Down	(Breaststroke)	60% Effort

1x100	Warm-Down	(Freestyle)	60% Effort

Total Distance: 7000

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 Lively Other - 09/10/2023

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 09/10/2023

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

7000

Creator:

swim-bot

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