Swim Workout: Strong Terrific Sprint Freestyle - 09/11/2023 (duplicate) by Jan Stefan Rusin

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Swim Workout

Distance

Rounds

Sets

1000

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice warmup.	60% Effort
Choice warmup.
3x200	Warm-Up	(Mixed)	SKPS (Swim, Kick, Pull, Swim in that order)	60% Effort
SKPS (Swim, Kick, Pull, Swim in that order)

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

400

1 X { 1x{

1x100	Swim	(Freestyle)		60% Effort

1x75	Sprint	(Freestyle)	75	100% Effort
75
1x75	Swim	(Freestyle)	75	60% Effort
75
1x50	Sprint	(Freestyle)		100% Effort

1x50	Swim	(Freestyle)		60% Effort

1x25	Sprint	(Freestyle)	25	100% Effort
25
1x25	Swim	(Freestyle)	25	60% Effort
25

600

2 X { 2x{

2x50	Sprint	(Freestyle)	As Fast As Possible - 45 Seconds to 1 minute rest after first	100% Effort
As Fast As Possible - 45 Seconds to 1 minute rest after first
1x200	Pull	(Choice)	Choice Swim Recovery	60% Effort
Choice Swim Recovery

500

1 X { 1x{

1x50	Sprint	(Freestyle)	15m MAX 35 Easy I Off 1 Min	100% Effort
15m MAX 35 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	25m MAX 25 Easy I Off 1 Min	100% Effort
25m MAX 25 Easy I Off 1 Min
1x50	Sprint	(Freestyle)	35 MAX 15 Easy I Off1 Min	100% Effort
35 MAX 15 Easy I Off1 Min
1x50	Sprint	(Freestyle)	15 MAX 35 Easy I Off 1 Min	100% Effort
15 MAX 35 Easy I Off 1 Min
1x50	Kick	(Freestyle)	15 Easy 35 Max I Off 2 min	100% Effort
15 Easy 35 Max I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	35 Easy 15 MAX I Off 2 min	100% Effort
35 Easy 15 MAX I Off 2 min
1x50	Kick	(Freestyle)	25 Easy 25 MAX I Off 2 min	100% Effort
25 Easy 25 MAX I Off 2 min
1x50	Kick	(Freestyle)	15 Easy 35 MAX	100% Effort
15 Easy 35 MAX

200

1 X { 1x{

1x200	Warm-Down	(Mixed)		40% Effort

Total Distance: 3200

Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.

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Swim Workout Info

Workout Title:

Strong Terrific Sprint Freestyle - 09/11/2023 (duplicate)

Workout Description:

Auto-Generated Sprint Freestyle workout for Adult/Masters swimmers -- 09/11/2023

Workout Type:

Sprint Freestyle

Workout Level:

Adult/Masters

Distance unit:

Meters

Total Yards:

3200

Creator:

Jan Stefan Rusin

Original Version:

Strong Terrific Sprint Freestyle - 09/11/2023 by swim-bot

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