Swim Workout: Powerful Dark IM - 09/17/2023 by swim-bot

Hampster Food:

Did you know....

If you register for a free account and add a base 100 free pace to your user profile, the %Effort column below will turn into intervals appropriate for your skill level! Basic membership is free and allows you to vote for workouts, create workouts, log the workouts you've completed, and much more!

Join Today!

term

Swim Workout

Distance

Rounds

Sets

750

1 X { 1x{

1x250	Warm-Up	(Freestyle)	Swim 10 sec rest	60% Effort
Swim 10 sec rest
1x250	Warm-Up	(Freestyle)	Kick 10 sec rest	60% Effort
Kick 10 sec rest
1x250	Warm-Up	(Freestyle)	Pull 10 sec rest	60% Effort
Pull 10 sec rest

900

3 X { 3x{

1x150	Drill	(Mixed)	Fist Swim Drill: 1 Arm Fly, Back, Breast by 50	70% Effort
Fist Swim Drill: 1 Arm Fly, Back, Breast by 50
1x100	Swim	(Freestyle)	Breathe 3/5 Strokes by 50	70% Effort
Breathe 3/5 Strokes by 50
1x50	Kick	(Butterfly)	Fast	90% Effort
Fast

750

1 X { 1x{

1x75	Swim	(IM)	FFF	80% Effort
FFF
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

1100

1 X { 1x{

3x50	Swim	(IM)	Fly, Back, Breast - Perfect Technique	70% Effort
Fly, Back, Breast - Perfect Technique
2x100	Swim	(IM)		80% Effort

1x200	Swim	(Mixed)	Alt Free / Choice by 50 - 2 min rest after second one	90% Effort
Alt Free / Choice by 50 - 2 min rest after second one
1x200	Swim	(Mixed)	Alt Free/Choice by 50	90% Effort
Alt Free/Choice by 50
2x100	Swim	(IM)		80% Effort

3x50	Swim	(IM)	Fly, Back, Breast Perfect Technique	70% Effort
Fly, Back, Breast Perfect Technique

750

1 X { 1x{

1x75	Swim	(IM)	FFF ( all on 1:15)	80% Effort
FFF ( all on 1:15)
1x75	Swim	(IM)	FFB	80% Effort
FFB
1x75	Swim	(IM)	FBB	80% Effort
FBB
1x75	Swim	(IM)	BBB	80% Effort
BBB
1x75	Swim	(IM)	BBbr	80% Effort
BBbr
1x75	Swim	(IM)	Bbrbr	80% Effort
Bbrbr
1x75	Swim	(IM)	BrBrBr	80% Effort
BrBrBr
1x75	Swim	(IM)	BrBrFree	80% Effort
BrBrFree
1x75	Swim	(IM)	BrFreeFree	80% Effort
BrFreeFree
1x75	Swim	(IM)	FreeFreeFree	80% Effort
FreeFreeFree

300

1 X { 1x{

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

Total Distance: 4550

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:

Powerful Dark IM - 09/17/2023

Workout Description:

Auto-Generated IM workout for Collegiate/Olympic swimmers -- 09/17/2023

Workout Type:

Workout Level:

Collegiate/Olympic

Distance unit:

Yards

Total Yards:

4550

Creator:

swim-bot

Support the Site

If you would like to support the site, please share us with other people. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts.net, resulting in a bigger community with a greater selection of workouts.