Wed 11th Mar 2015 at 6:00am by bigfatjoe

Swim > Drills

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Time
48:45
Miles
1.24
per 100m
2:26
Cals
673
Cadence
47
Asc(m)
42
Surface
Road

drills

Notes & Comments

Some more swim drills at the pool under the bridge - I do love swimming there!

Warm up

1) 0.5km - 9:34

Sidekick

2) 0.1km - 3:53
3) 0.1km - 4:03

Catch up drill

4) 0.1km - 2:48
5) 0.1km - 2:52
6) 0.1km - 2:32
7) 0.1km - 2:50
8) 0.1km - 2:58

Fist drill (clenched fist makes it harder to swim but get a better stroke going).

9) 0.1km - 2:25
10) 0.1km - 2:29

Powerstroke

11) 0.1km - 1:57
12) 0.1km - 2:07
13) 0.1km - 2:07

Cool down

14) 0.1km - 2:03
15) 0.1km - 2:00
16) 0.1km - 2:06

9:34 3:53 4:03 2:48 2:52 2:32 2:50 2:58 2:25 2:29 1:57 2:07 2:07 2:03 2:00 2:06 1

Pace

25%

21%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	2:41	2:41	43:09	60 58-62
0.12	3:40	59	15:52	65 58-72
0.19	4:40	1:00	16:03	52 52-52
0.25	5:38	58	15:30	52 48-56
0.31	7:34	1:56	31:14	54 54-54
0.37	9:32	1:58	31:46	45 44-46
0.43	12:19	2:46	44:37	42 34-46
0.50	15:10	2:52	46:01	35 32-38
0.56	17:40	2:30	40:11	43 38-50
0.62	20:28	2:48	45:05	37 30-50
0.68	23:05	2:37	42:04	38 30-52
0.75	25:05	2:00	32:11	47 38-56
0.81	26:22	1:17	20:37	42 42-42
0.87	27:30	1:08	18:14	48 42-54
0.93	28:30	1:00	16:10	49 42-64
0.99	29:47	1:17	20:39	49 48-50
1.06	31:15	1:28	23:29	48 48-48
1.12	32:33	1:18	21:03	45 44-46
1.18	34:34	2:01	32:28	46 46-46
1.24	36:35	2:01	32:21	47 46-50
1.30	38:21	1:47	28:38	54 52-56
1.37	39:55	1:34	25:12	50 50-50
1.43	40:59	1:04	17:08	51 46-56
1.47	41:33	33	14:26	-

Cadence

47 (72 max)

Cadence Chart

Cadence Bands

Predictions

Dist	Time	Per Mile
400m	8:52	35:40
750m	17:17	37:05
1km	23:26	37:43
1500m	36:01	38:39
1 mile	38:49	38:49
1.9km	46:17	39:12
3km	1:15:06	40:17
3.8km	1:36:29	40:52
5km	2:09:04	41:33
10km	4:29:05	43:18

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