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Sean Richards

Log

Date Workout Score Ave Comments Action
02/01/20 5:00 1,060m 2:21.5

Warm up

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01/31/20 2x2000m/4:00r 16:39.5 2:04.9

2 x 2000m @ 26 spm plus bursts / 4 min easy

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01/26/20 5x5:00/2:00r 5,952m 2:06.0

Work Out ~ 35 minutes - 5 x 5 minute intervals with 2 minutes of rest in between.

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01/26/20 10:22 2,174m 2:23.2

Warm up and drills

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11/30/19 v1:40/0:20r...9 3,623m 2:04.2 View workout
11/27/19 3x7:00/1:00r 4,806m 2:11.0

Work ~ 24 minutes - we have an interval workout with 3 sets that last 7 minutes.

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11/27/19 5:00 889m 2:48.7

Warm Up ~ 5 minutes

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11/25/19 5x5:00/2:00r 5,914m 2:06.8

Work ~ 35 minutes - 5 x 5 minute intervals with 2 minutes of rest in between.

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11/25/19 10:00 1,939m 2:34.8

Warm Up and Drills ~ 10 minutes

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11/21/19 2:43 384m 3:32.3

Cool Down: Pick Drill Review

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11/21/19 5x3:00/r 3,332m 2:15.0

5 Rounds of 3 Minutes of Work   Each Work Segment   5 Strokes to Build 5 Strokes at a Powerful Steady Cruise A Set of Power Bur…

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11/21/19 5x2:00/r 2,323m 2:09.1

Workout:   5 Rounds of 2 Minutes of Work   Each Work Segment    5 Strokes to Build 10 Strokes at a Powerful Steady Cr…

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11/21/19 1x5:00/2:00r 1,153m 2:10.0

Warm Up:    5 Rounds...   30 Seconds Easy 30 Seconds Powerful

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11/09/19 2x10:00/3:00r 4,744m 2:06.4

Two 10 Minute intervals @20 with 3 Minutes Rest in Between

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11/02/19 5x5:00/1:00r 5,955m 2:05.9

5 Rounds of 5 Minute Intervals with 1 Minute Rest in between

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10/17/19 5:33 1,481m 1:52.5

2000 Metre TIme Trial - Fail

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10/17/19 5:00 1,001m 2:29.8

Warm up

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10/14/19 2000m 7:38.5 1:54.6

2000 Metre Time Trial

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10/14/19 4x3:00/1:00r 2,793m 2:08.8

The calm - 4x3 minutes with 1 minute rest

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10/12/19 2:03 423m 2:25.8

2 minutes cool down

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10/12/19 2x1:00/0:30r 548m 1:49.4

Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between

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10/12/19 4x0:40/0:20r 716m 1:51.7

Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between

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10/12/19 8x0:20/0:10r 711m 1:52.5

Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between

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10/12/19 3x3:00/1:00r 2,036m 2:12.6

Warm Up (11 Minutes)   3:00 WORK @24  REST 3:00 WORK @24/26/28 REST 3:00 WORK @28

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10/07/19 6x0:45/1:15r 1,185m 1:53.9

Segment 2:  6 Rounds of 45 Second Racing Sprints with 1:15 Rest in between

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