Wed 16th Nov 2022 at 12:09pm by LindsD
Swim > Pool
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Time
38:23
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Miles 0.78
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per 100m
3:04
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Cals
122
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Cadence
110
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BPM
97
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%MHR
56.9
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B/mi 4790
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Surface
Road
Notes & Comments
1 comments
This was the set from my coach
100m breastroke
100m mixed stroke swim (I did bs because I forgot )
100m breastroke
100m mixed stroke swim (alternate strokes)
Rest after each 100m no set time just until you have recovered- 16 lengths 25m pool. Didn't rest after first 100m as no need.
Main 8 x 25m frontcrawl pull 15 seconds rest intervals
100m mixed stroke or breastroke rest no set time (did bs)
8 x 25m frontcrawl pull 15 seconds rest intervals
100m mixed stroke swim rest no set time – 24 lengths (did alternate)
Cool down 250m of your choice to make up to 50 lengths = 1.25 km (fc/bs/fc/bs/bs/bs/fc/bs/fc/bs)
Split Summary
===
1) 0m - 5:00(40:48:06/m) 103/113bpm [252154b/mi] 20cal 0.02/3.7mph (8)
2) 0m - 2:34(0/m) 110/115bpm [INFb/mi] 12cal (4)
3) 0m - 2:46(0/m) 112/120bpm [INFb/mi] 13cal (4)
4) 0.05m - 6:59(2:28:45/m) 102/118bpm [15173b/mi] 24cal 7/67rpm 0.4/3.76mph (8 off 15s)
5) 0m - 2:42(0/m) 109/112bpm [INFb/mi] 11cal (4)
6) 0m - 1:02(0/m) 96/109bpm [INFb/mi] 3cal (rest)
7) 0.03m - 7:04(4:16:22/m) 95/107bpm [24356b/mi] 19cal 4/64rpm 0.23/3.65mph (8 off 15s)
8) 0m - 2:50(0/m) 104/115bpm [INFb/mi] 9cal (4)
9) 0.02m - 7:06(6:28:24/m) 80/93bpm [31072b/mi] 11cal 2/47rpm 0.15/2.65mph (10)
10) 0m - 20(0/m) 75/76bpm [INFb/mi]
100m breastroke
100m mixed stroke swim (I did bs because I forgot
) 100m breastroke
100m mixed stroke swim (alternate strokes)
Rest after each 100m no set time just until you have recovered- 16 lengths 25m pool. Didn't rest after first 100m as no need.
Main 8 x 25m frontcrawl pull 15 seconds rest intervals
100m mixed stroke or breastroke rest no set time (did bs)
8 x 25m frontcrawl pull 15 seconds rest intervals
100m mixed stroke swim rest no set time – 24 lengths (did alternate)
Cool down 250m of your choice to make up to 50 lengths = 1.25 km (fc/bs/fc/bs/bs/bs/fc/bs/fc/bs)
Split Summary
===
1) 0m - 5:00(40:48:06/m) 103/113bpm [252154b/mi] 20cal 0.02/3.7mph (8)
2) 0m - 2:34(0/m) 110/115bpm [INFb/mi] 12cal (4)
3) 0m - 2:46(0/m) 112/120bpm [INFb/mi] 13cal (4)
4) 0.05m - 6:59(2:28:45/m) 102/118bpm [15173b/mi] 24cal 7/67rpm 0.4/3.76mph (8 off 15s)
5) 0m - 2:42(0/m) 109/112bpm [INFb/mi] 11cal (4)
6) 0m - 1:02(0/m) 96/109bpm [INFb/mi] 3cal (rest)
7) 0.03m - 7:04(4:16:22/m) 95/107bpm [24356b/mi] 19cal 4/64rpm 0.23/3.65mph (8 off 15s)
8) 0m - 2:50(0/m) 104/115bpm [INFb/mi] 9cal (4)
9) 0.02m - 7:06(6:28:24/m) 80/93bpm [31072b/mi] 11cal 2/47rpm 0.15/2.65mph (10)
10) 0m - 20(0/m) 75/76bpm [INFb/mi]
5:00 2:34 2:46 6:59 2:42 1:02 7:04 2:50 7:06 20
Pace
| 100% |
Splits
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That was a good session