Swim Workout: Ancient Barren Stroke - Freestyle - 09/14/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

450

1 X { 1x{

1x200	Warm-Up	(Mixed)	Don't just do freestyle...	70% Effort
Don't just do freestyle...
5x25	Drill	(Freestyle)	Catch up- still warming up, but keep it strong	60% Effort
Catch up- still warming up, but keep it strong
5x25	Warm-Up	(Freestyle)	Get your blood going and get plenty of rest between laps	60% Effort
Get your blood going and get plenty of rest between laps

750

3 X { 3x{

1x50	Swim	(Freestyle)	Relaxed	60% Effort
Relaxed
1x75	Swim	(Freestyle)	Strong	70% Effort
Strong
1x100	Swim	(IM)	Fast	80% Effort
Fast
1x25	Sprint	(Freestyle)	All Out	90% Effort
All Out

700

2 X { 2x{

1x50	Swim	(Freestyle)	70% Effort

1x75	Swim	(Freestyle)	80% Effort

1x100	Swim	(Freestyle)	70% Effort

1x125	Swim	(Freestyle)	90% Effort

1200

2 X { 2x{

1x200	Swim	(Freestyle)	Hold 80 percent effort	70% Effort
Hold 80 percent effort
1x100	Swim	(Choice)	Active Rest	60% Effort
Active Rest
1x200	Swim	(Freestyle)	Hold 90 percent effort	70% Effort
Hold 90 percent effort
1x100	Swim	(Choice)	Active Rest	60% Effort
Active Rest

2000

1 X { 1x{

1x400	Pull	(Freestyle)	60% Effort

4x100	Sprint	(Freestyle)	80% Effort

1x300	Pull	(Freestyle)	60% Effort

3x100	Sprint	(Freestyle)	80% Effort

1x200	Pull	(Freestyle)	60% Effort

2x100	Sprint	(Freestyle)	90% Effort

1x100	Pull	(Freestyle)	60% Effort

1x100	Sprint	(Freestyle)	90% Effort

300

1 X { 1x{

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

Total Distance: 5400

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

Print

Hampster Food:

Swim Workout Info

Workout Title:

Ancient Barren Stroke - Freestyle - 09/14/2023

Workout Description:

Auto-Generated Stroke - Freestyle workout for Adult/Masters swimmers -- 09/14/2023

Workout Type:

Stroke - Freestyle

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5400

Creator:

swim-bot

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