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Log

Date Workout Score Ave Comments Action
05/11/19 600m 2:34.4 2:08.6

Cool down stroke ladder 16

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05/11/19 2:11 499m 2:11.8

Stroke ladder 17 cool down

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05/11/19 2x500m/2:00r 3:46.8 1:53.4

2*500 higher SPM= 28-30

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05/11/19 4:02 1,008m 2:00.3

1:58.4 (01&1:56 for last500) SPM= 25-7

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05/11/19 21:05 5,023m 2:05.9

Fartlek 2:00/3:00 (targets < 2:00 & 2:13)x 3; 1:30x1, then pace cruise to 5g. SPM= 24-25

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05/10/19 500m 2:13.4 2:13.4

Cool down SPM= 16, 17, 18, 19

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05/10/19 3x500m/1:00r 6:23.2 2:07.7

3*500 SPM= 17-18

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05/10/19 2x1000m/1:30r 8:40.0 2:10.0

2*1000 SPM= 18-19

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05/10/19 2000m 8:35.3 2:08.8

SPM= 19

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05/10/19 3000m 12:41.2 2:06.8

Spm 22

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05/10/19 21:36 5,015m 2:09.2

SPM= 21-22, 162W

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05/08/19 4x500m/1:00r 8:30.8 2:07.7

4*500 stroke ladder 20, 19, 18, 17: target < 2: 09

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05/08/19 3x1500m/3:00r 18:13.2 2:01.4

3*1500/r3:00—Target 2: 02, SPM= 24, 193, 195,198 watts

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05/08/19 2000m 8:09.9 2:02.4

Warm up and get to pace for 1500 repeats (w181, 184, 195, 204)

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05/07/19 2x500m/1:00r 4:20.3 2:10.1

Stroke ladder 17, 16 (2x500) ts 37, 34

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05/07/19 2000m 8:09.1 2:02.2

Moderate tempo PE7,5-8; target < 2: 03, r24; 192w

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05/07/19 21:24 5,010m 2:08.2

Easy 5k, target < 2: 11, r21-22

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05/05/19 1x500m/2:00r 2:08.3 2:08.3

SPM= 16

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05/05/19 1000m 4:28.2 2:14.1

SPM= 16-17

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05/05/19 2000m 8:36.2 2:09.0

SPM= 18

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05/05/19 4000m 17:11.5 2:08.9

Steady-state SPM= 20.1

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05/05/19 17:21 4,014m 2:09.7

Steady-state SPM= 18, 20, 22, 20 avg;

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05/03/19 2x500m/1:00r 4:16.7 2:08.3

Stroke ladder 2*500/ 17/ target < 2: 08.5

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05/03/19 1000m 4:14.9 2:07.4

SPM= 18, target < 2: 09

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05/03/19 1000m 4:14.3 2:07.1

Stroke ladder 19/ target < 2: 09

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