Wed 18th Nov 2015 at 12:00pm by bigfatjoe

Swim > Drills
  • Time
    35:38
  • Miles
    0.99
  • per 100m
    2:14
  • Cals
    700
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Swim with drills at lunchtime today.

WU
1) 0.2km - 3:58

8x100m - 25m normal, 25m fist drill, 25m sprint and then 25m cruise (10 second rest after each 100m)

2) 0.1km - 2:05
3) 0.1km - 2:11
4) 0.1km - 2:15
5) 0.1km - 2:14
6) 0.1km - 2:12
7) 0.1km - 2:15
8) 0.1km - 2:14
9) 0.1km - 2:18

4x100m - 25m water polo drill, 25m normal, 25m water polo drill, 25m normal (10 second rest after each 100m)

10) 0.1km - 2:22
11) 0.1km - 2:27
12) 0.1km - 2:24
13) 0.1km - 2:24

Cool down
14) 0.2km - 4:21
3:58 2:05 2:11 2:15 2:14 2:12 2:15 2:14 2:18 2:22 2:27 2:24 2:24 4:21

Pace

Predictions

Dist Time Per Mile
400m 8:14 33:08
750m 16:02 34:24
1km 21:45 35:00
1500m 33:26 35:52
1 mile 36:01 36:01
1.9km 42:57 36:23
3km 1:09:42 37:23
3.8km 1:29:32 37:55
5km 1:59:46 38:33
10km 4:09:43 40:11
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