5:00 warm up
10:00 @ 20spm
5:00 @ 22spm
3:00 @ 24spm
2:00 recovery, repeat

steady, 19-20spm

warm up and cool down

baseline for myself
23-24spm

10:00 warm up
then hard 1:00 @25spm, 2:00 'easy', 20-21spm

GLR indoor practice. 2X stroke rate ladder 16, 18, 20, 22, open spm.

low, easy. 25:00 feet out, 19 spm

2500m warm up before 1k trial,
after 1k, 2:00 easy, 20spm, 0:30 max legs, 25-27spm

steady and easy

10:00 warm up
5k @ 19:15, 24-25 spm
head season coming

more meters
tried to engage body later in stroke

some easy 'feet out'

10:00 warm up then 2:00 sub 2:00 pace, 2:00 recoveries, rate 20-23

GLR indoor practice
14:00 warm up
2x (4 x 250m, max effort) 26-28spm, then 30+spm, 2:00 recover between each piece

12:00 warm up, 1:00 'on' @24-25spm, 2:00 'off' @ 19-21 spm

feet out, 12:00 warm up, alternate 1:00 sub 2:00 pace, 2:00 easy

easy, feet out, just to burn some calories, hot day.

easy, feet out, 19-20spm

10:00 warm up
9x 2:00 hard, 2:00 recover