Shared workout · Swimming
Feb 25 - SWOLF Benchmark
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THE WORKOUT, STEP BY STEP
SWIMMING
Feb 25 - SWOLF Benchmark
25m pool swim: warmup, aerobic SWOLF benchmark main set, finish set, and cooldown.
WARMUP50 mFREESTYLE
50m easy freestyle. Easy - build rhythm
REST15 sec rest
15s rest
MAIN200 mTarget: Swim instruction: EasyFREESTYLE
200m freestyle at moderate aerobic effort. Count strokes every 25m
REST1 min rest
60s rest
MAIN100 mTarget: Swim instruction: EasyFREESTYLE
100m freestyle at aerobic effort. Strong and long stroke
REST25 sec rest
25s rest
COOLDOWN100 mTarget: Swim instruction: RecoveryFREESTYLE
100m easy freestyle. Easy - HR drop
Workout Library
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