Swim Workout: Happy Take-charge Other - 09/19/2023 by swim-bot

Hampster Food:

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Swim Workout

Distance

Rounds

Sets

300

1 X { 1x{

1x100	Warm-Up	(Choice)	Swim	50% Effort
Swim
1x50	Warm-Up	(Backstroke)	Swim	60% Effort
Swim
1x100	Warm-Up	(Choice)	Kick	60% Effort
Kick
1x50	Warm-Up	(Breaststroke)	Swim	60% Effort
Swim

1500

1 X { 1x{

1x400	Swim	(Freestyle)	Even Paced	70% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast
1x300	Swim	(Freestyle)	Even Paced	80% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast
1x200	Swim	(Freestyle)	Even Paced	90% Effort
Even Paced
4x50	Sprint	(Choice)	Fast	90% Effort
Fast

3000

1 X { 1x{

10x50	Swim	(Choice)	Good technique 10-15s rest	70% Effort
Good technique 10-15s rest
10x100	Swim	(Freestyle)		60% Effort

1x500	Kick	(Choice)	Easy	60% Effort
Easy
10x25	Kick	(Freestyle)	Sprint	90% Effort
Sprint
1x250	Kick	(Choice)	Easy does it	60% Effort
Easy does it
1x250	Kick	(Freestyle)	Barely pushing it	70% Effort
Barely pushing it
10x25	Kick	(Choice)	Time to KICK butt	90% Effort
Time to KICK butt

300

1 X { 1x{

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

Total Distance: 5100

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:

Happy Take-charge Other - 09/19/2023

Workout Description:

Auto-Generated Other workout for Adult/Masters swimmers -- 09/19/2023

Workout Type:

Other

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

5100

Creator:

swim-bot

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