Swim Workout: Massive Strong Stroke - Freestyle - 09/13/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

1500

1 X { 1x{

1x500	Warm-Up	(Choice)	60% Effort

1x200	Swim	(Choice)	60% Effort

1x200	Kick	(Choice)	60% Effort

1x200	Swim	(IM)	60% Effort

1x200	Pull	(Choice)	60% Effort

1x200	Swim	(Choice)	60% Effort

3200

2 X { 2x{

1x100	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	80% Effort

1x400	Swim	(Freestyle)	90% Effort

1x300	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	70% Effort

1x100	Swim	(Freestyle)	80% Effort

1400

1 X { 1x{

8x50	Swim	(Freestyle)	Descend 1-4, Last one at 200 RP + 1	80% Effort
Descend 1-4, Last one at 200 RP + 1
4x100	Swim	(Freestyle)	Hold 200 BES + 5	80% Effort
Hold 200 BES + 5
1x200	Swim	(Freestyle)	Set-Up for broken 200	50% Effort
Set-Up for broken 200
2x100	Swim	(Freestyle)	Broken 200- Aim for 200 Best Time -3 Secs	100% Effort
Broken 200- Aim for 200 Best Time -3 Secs
1x200	Swim	(Freestyle)	Recover for Next Round	20% Effort
Recover for Next Round

1600

1 X { 1x{

1x100	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	80% Effort

1x400	Swim	(Freestyle)	70% Effort

1x300	Swim	(Freestyle)	80% Effort

1x200	Swim	(Freestyle)	70% Effort

1x100	Swim	(Freestyle)	80% Effort

200

1 X { 1x{

1x200	Warm-Down	(Freestyle)	Do more if you are still tired/sore ... No sore muscles today :-)	60% Effort
Do more if you are still tired/sore ... No sore muscles today :-)

Total Distance: 7900

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:

Massive Strong Stroke - Freestyle - 09/13/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Collegiate/Olympic swimmers -- 09/13/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

7900

Creator:

swim-bot

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