Swim Workout: Humorous Spicy Speed - 09/12/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

600

1 X { 1x{

1x600	Warm-Up	(Choice)	Choice Warmup	50% Effort
Choice Warmup

900

3 X { 3x{

4x75	Swim	(Freestyle)	Descend Average Time Per Round	70% Effort
Descend Average Time Per Round

700

1 X { 1x{

4x100	Swim	(Freestyle)	Build Up	70% Effort
Build Up
4x75	Other	(Mixed)	50 Swim / 25 Kick	70% Effort
50 Swim / 25 Kick

1700

2 X { 2x{

2x50	Swim	(Choice)	Fast	60% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
2x75	Swim	(Choice)	Fast	80% Effort
Fast
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
2x100	Swim	(Choice)	Faster	90% Effort
Faster
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery
1x200	Swim	(Choice)	Fastest	100% Effort
Fastest
1x50	Kick	(Choice)	Recovery	60% Effort
Recovery

300

1 X { 1x{

1x300	Warm-Down	(Choice)	Easy Warm Down	50% Effort
Easy Warm Down

Total Distance: 4200

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:

Humorous Spicy Speed - 09/12/2023

Workout Description:

Auto-Generated Speed workout for Adult/Masters swimmers -- 09/12/2023

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4200

Creator:

swim-bot

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