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Rick Bayko

Log

Date Workout Score Ave Comments Action
02/12/23 1:30.0 295m 2:32.5

paddles between 6' pieces

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02/11/23 21:00 4,508m 2:19.7

PM----EF Warmup only

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02/11/23 3500m 17:19.4 2:28.4

Cooldown

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02/11/23 v3:00/1:00r...5 2,545m 1:57.8

AM----CTC----Goal: 1 spm faster on each piece and 1"/500 faster----Actually hit the stroke rate just right and got 1.5" faster…

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02/11/23 18:00 3,841m 2:20.5

Warmup

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02/10/23 10:00 2,018m 2:28.6

Cooldown

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02/10/23 1:00:00 13,211m 2:16.2

AM----Restricted to 20spm----Goal: 2:14 to 2:15 pace.----Turned out to be too ambitious and had to back off a bit then gradually pick it…

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02/10/23 10:00 2,076m 2:24.5

Warmup

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02/09/23 4800m 22:45.5 2:22.2

600m, then 200m on/400m paddle @ 30-31-32-33-34-35-36spm

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02/09/23 10:07 1,847m 2:44.4

Cooldown

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02/09/23 8x500m/2:00r 15:53.2 1:59.1

AM----CRI Vets----8 X 500m (2' paddle) @ race pace

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02/09/23 4:04 843m 2:24.8

Warmup

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02/09/23 4:12 814m 2:35.2

Warmup

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02/09/23 15:00.0 2,611m 2:52.3

Paddles between 500m intervals

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02/09/23 10:00.0 2,000m 2:30.0

Warmup

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02/08/23 8:00 1,614m 2:28.6

Cooldown

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02/08/23 10000m 44:15.9 2:12.7

PM----20spm, Goal: sub-2:16----AM workout at MBSC

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02/08/23 8:00 1,677m 2:23.1

Warmup

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02/07/23 4800m 22:35.2 2:21.1

PM----600m paddle, then 200m on/400m paddle, moving up the rate scale 29-30-31-32-33-34-35spm in order to get back to the high rates that…

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02/07/23 v20:00/1:00r...5 11,536m 2:17.8

AM----CRI Vets----2 X 20' @ 20spm--1'r--4' @ 24-26-28-30----Felt pretty good

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02/07/23 15:06 3,025m 2:29.8

More warmup, w/drills

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02/07/23 2:32 485m 2:37.1

Warmup

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02/07/23 5:00.0 417m 5:59.7

paddles between hard intervals

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02/06/23 3500m 17:21.4 2:28.7

Cooldown

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02/06/23 v3:00/1:00r...5 2,516m 1:59.2

PM----February CTC----3'/2.5'/2'/1.5'/1' (1'r)----Worked on getting my stroke rate up a bit @ 30-31-32-33-3…

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