Mon 21st Nov 2022 at 4:13pm by LindsD

Swim > Pool

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Time
42:43
Miles
0.87
per 100m
3:03
Cals
129
Cadence
95
BPM
94
%MHR
55.2
B/mi
4638
Surface
Road

Notes & Comments

3 comments

Warm up 100m breastroke

100m mixed stroke swim (1L fc)

100m breastroke

100m mixed stroke swim (2L fc) (I only rested after each 200m)

Rest after each 100m no set time just until you have recovered- 16 lengths

Main 12 x 25m frontcrawl pull 15 seconds rest intervals

100m mixed stroke or breastroke rest no set time (bs)

12 x 25m frontcrawl pull 15 seconds rest intervals

100m mixed stroke swim rest no set time – 32 lengths (bs)

Cool down 200m of your choice to make up to 56 lengths (alternate strokes)

Split Summary
===
1)

2) 200m 5:00(32:21:18/m) 90/108bpm [174716b/mi] 15cal 0.03/2.34mph
3) 200m 5:15(17:43:33/m) 82/90bpm [87211b/mi] 12cal 1/72rpm 0.06/4.13mph
4)300m - 10:34(5:47:16/m) 96/104bpm [33338b/mi] 35cal 3/70rpm 0.17/3.97mph
5) 100m - 2:49(0/m) 101/105bpm [INFb/mi] 9cal
6) 300m - 10:35(6:53:19/m) 103/115bpm [42571b/mi] 37cal 2/53rpm 0.15/2.84mph
7) 100m - 2:42(64:50:24/m) 100/103bpm [389040b/mi] 8cal 0.02/2.51mph
8) 100m - 2:52(7:00:47/m) 94/105bpm [39553b/mi] 7cal 2/49rpm 0.14/2.65mph
9) 100m - 2:51(3:26:41/m) 87/95bpm [17981b/mi] 6cal 5/72rpm 0.29/3.99mph

5 5:00 5:15 10:34 2:49 10:35 2:42 2:52 2:51

	Angus Clydesdale Good lad
	Badger Good stuff. Ankh is reminding me of ancient bread adverts
	LindsD Me too!

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	34:42	34:42 +1:37	9:18:32	95 76-114	53061	99 86-136
0.08	44:47	10:05 +25	7:23:29	92 78-103	40800	92 84-98

Heart

94/114max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

95 (136 max)

Cadence Chart

Cadence Bands

Predictions

Dist	Time	Per Mile
400m	11:19	45:32
750m	22:02	47:17
1km	29:54	48:07
1500m	45:57	49:18
1 mile	49:31	49:31
1.9km	59:02	50:00
3km	1:35:49	51:24
3.8km	2:03:06	52:08
5km	2:44:39	53:00
10km	5:43:17	55:15

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