Swim Workout: Little Awesome Distance Freestyle - 09/19/2023 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

800

1 X { 1x{

1x300	Warm-Up	(Freestyle)	Easy Free	50% Effort
Easy Free
1x200	Pull	(Freestyle)	Relaxed Pull	50% Effort
Relaxed Pull
6x50	Swim	(Freestyle)	Alternate FAST/Easy by 25's	60% Effort
Alternate FAST/Easy by 25's

400

1 X { 1x{

1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	70% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	20% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	70% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	20% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	70% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	20% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	70% Effort
ODDS: Fast on :45/ EVENS smooth on :60
1x50	Swim	(Freestyle)	ODDS: Fast on :45/ EVENS smooth on :60	20% Effort
ODDS: Fast on :45/ EVENS smooth on :60

800

1 X { 1x{

4x50	Swim	(Choice)	Descend	80% Effort
Descend
1x200	Kick	(Choice)		60% Effort

4x50	Swim	(Choice)	Descend	90% Effort
Descend
1x200	Kick	(Choice)		60% Effort

3000

6 X { 6x{

1x25	Other	(Other)		60% Effort

1x50	Other	(Other)		60% Effort

2x25	Other	(Other)		60% Effort

1x75	Other	(Other)		60% Effort

1x50	Other	(Other)		60% Effort

1x75	Other	(Other)		60% Effort

1x25	Other	(Other)		60% Effort

2x50	Other	(Other)	Last 4 are: 50, 25, 50, 25	60% Effort
Last 4 are: 50, 25, 50, 25
2x25	Other	(Other)		60% Effort

400

1 X { 1x{

1x100	Warm-Down	(Choice)	60% Effort

1x50	Sprint	(Freestyle)	100% Effort

1x100	Warm-Down	(Choice)	60% Effort

1x50	Sprint	(Freestyle)	60% Effort

1x100	Warm-Down	(Choice)	60% Effort

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:

Little Awesome Distance Freestyle - 09/19/2023

Workout Description:

Auto-Generated Distance Freestyle workout for Youth swimmers -- 09/19/2023

Workout Type:

Distance Freestyle

Workout Level:

Youth

Distance unit:

Yards

Total Yards:

5400

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.