Swim Workout: Enthusiastic Famous Speed - 09/19/2023 by swim-bot

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Swim Workout

Distance

Rounds

Sets

400

1 X { 1x{

1x400	Warm-Up	(Choice)	Choice Warm Up	50% Effort
Choice Warm Up

400

2 X { 2x{

1x25	Swim	(Breaststroke)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Breaststroke)	Build Up	80% Effort
Build Up
1x25	Swim	(Breaststroke)	Fast	90% Effort
Fast
1x25	Swim	(Breaststroke)	Build Down - Rest 1 min before next set	70% Effort
Build Down - Rest 1 min before next set
1x25	Swim	(Butterfly)	Smooth and Easy	70% Effort
Smooth and Easy
1x25	Swim	(Butterfly)	Build Up	80% Effort
Build Up
1x25	Swim	(Butterfly)	Fast	90% Effort
Fast
1x25	Swim	(Butterfly)	Build Down	70% Effort
Build Down

1150

1 X { 1x{

5x50	Kick	(Choice)	25 Relaxed / 25 Build to 90%	70% Effort
25 Relaxed / 25 Build to 90%
5x50	Pull	(Choice)	Distance Per Stroke - Focus on Feeling the Water	70% Effort
Distance Per Stroke - Focus on Feeling the Water
5x50	Swim	(Choice)		80% Effort

5x50	Sprint	(Choice)		90% Effort

6x25	Sprint	(Choice)	As Fast As Possible - 2 Minutes Rest	100% Effort
As Fast As Possible - 2 Minutes Rest

2600

2 X { 2x{

3x100	Sprint	(Choice)	50 Sprint Choice 50 EZ on 3:00	100% Effort
50 Sprint Choice 50 EZ on 3:00
1x200	Other	(Other)	Recovery on 4:00	50% Effort
Recovery on 4:00
6x50	Sprint	(Choice)	50's Sprint the breakouts and turn (choice stroke) on 2:00	100% Effort
50's Sprint the breakouts and turn (choice stroke) on 2:00
1x300	Other	(Other)	Recovery on 6:00	50% Effort
Recovery on 6:00
8x25	Sprint	(Choice)	from a dive (choice stroke) at 100 goal pace per 25 on 2:00	80% Effort
from a dive (choice stroke) at 100 goal pace per 25 on 2:00

300

1 X { 1x{

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

Total Distance: 4850

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

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Swim Workout Info

Workout Title:

Enthusiastic Famous Speed - 09/19/2023

Workout Description:

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

Workout Type:

Speed

Workout Level:

Adult/Masters

Distance unit:

Yards

Total Yards:

4850

Creator:

swim-bot

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