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Mon 2nd Jun 2025 at 8:19pm by Richard-M
Swim > Pool
-
Time
45:47
-
Miles
1.55
-
per 100m
1:50
-
Pacing
0%
-
Cals
441
-
Cadence
55
-
Surface
Pool
-
Temp
26°C
Notes & Comments
DTC Swim: Speed & endurance... can't do both?
300m drills on own
3x100 easy WU
4x (2x (50m fast, 50 easy) 200m paddles/Buoy medium)
5x25m sprint, 25m easy
~75m easy CD to round up watch
1) 100m - 1:45(1:45/100m)
2) 100m - 1:45(1:45/100m)
3) 100m - 1:51(1:51/100m)
4) Rest 1s
5) 100m - 1:47(1:47/100m) 20cal 26/rpm 3.36/3.81kmph
6) 100m - 1:50(1:50/100m) 20cal 26/rpm 3.27/3.44kmph
7) 100m - 1:49(1:49/100m) 20cal 26/rpm 3.29/3.5kmph
8) 225m - 3:47(1:41/100m) 46cal 27/rpm 3.57/6.96kmph
9) 200m - 3:48(1:54/100m) 40cal 25/rpm 3.16/3.67kmph
10) 200m - 3:48(1:54/100m) 40cal 28/rpm 3.16/3.84kmph
11) 200m - 3:43(1:51/100m) 40cal 27/rpm 3.23/3.41kmph
12) 200m - 3:34(1:47/100m) 40cal 29/rpm 3.36/3.68kmph
13) 200m - 3:33(1:47/100m) 40cal 27/rpm 3.38/3.86kmph
14) 200m - 3:40(1:50/100m) 40cal 29/rpm 3.27/3.77kmph
15) 150m - 2:42(1:48/100m) 30cal 27/rpm 3.33/3.59kmph
16) 250m - 4:47(1:55/100m) 50cal 28/rpm 3.13/3.82kmph
17) 75m - 1:36(2:08/100m) 15cal 26/rpm 2.81/2.85kmph
1:45 1:45 1:51 1 1:47 1:50 1:49 3:47 3:48 3:48 3:43 3:34 3:33 3:40 2:42 4:47 1:36
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.06 |
7:09 |
7:09 |
1:55:07 |
52 44-56 |
| 0.12 |
8:59 |
1:50 |
29:31 |
52 50-54 |
| 0.19 |
10:48 |
1:49 |
29:18 |
52 48-54 |
| 0.25 |
12:07 |
1:18 |
21:03 |
54 46-66 |
| 0.31 |
14:06 |
1:59 |
32:00 |
55 48-60 |
| 0.37 |
16:01 |
1:55 |
30:48 |
49 42-54 |
| 0.43 |
17:56 |
1:55 |
30:55 |
51 50-52 |
| 0.50 |
19:45 |
1:49 |
29:10 |
55 48-64 |
| 0.56 |
21:41 |
1:56 |
31:02 |
56 50-60 |
| 0.62 |
23:32 |
1:51 |
29:44 |
57 54-60 |
| 0.68 |
25:27 |
1:56 |
31:00 |
53 50-56 |
| 0.75 |
27:14 |
1:47 |
28:38 |
58 54-64 |
| 0.81 |
29:04 |
1:50 |
29:24 |
60 56-64 |
| 0.87 |
30:48 |
1:44 |
27:58 |
53 48-58 |
| 0.93 |
32:36 |
1:48 |
28:57 |
56 52-58 |
| 0.99 |
34:19 |
1:43 |
27:43 |
57 52-60 |
| 1.06 |
36:13 |
1:54 |
30:33 |
58 56-60 |
| 1.12 |
38:03 |
1:50 |
29:24 |
54 48-58 |
| 1.18 |
39:48 |
1:45 |
28:10 |
55 54-56 |
| 1.24 |
41:43 |
1:55 |
30:59 |
58 54-60 |
| 1.30 |
43:40 |
1:57 |
31:29 |
58 52-62 |
| 1.37 |
45:47 |
2:07 |
34:03 |
52 50-54 |
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
6:41 |
26:52 |
More |
| 800m |
14:20 |
28:51 |
More |
| 1km |
18:07 |
29:09 |
More |
| Mile |
29:03 |
29:03 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 400m |
6:01 |
24:12 |
| 750m |
12:05 |
25:56 |
| 1km |
16:37 |
26:45 |
| 1500m |
26:03 |
27:57 |
| 1 mile |
28:10 |
28:10 |
| 1.9km |
33:52 |
28:41 |
| 3km |
56:10 |
30:08 |
| 3.8km |
1:13:00 |
30:55 |
| 5km |
1:38:57 |
31:51 |
| 10km |
3:33:20 |
34:20 |
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