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Sean Richards

Log

Date Workout Score Ave Comments Action
05/25/16 14:44.7 3,548m 2:04.6

3 x 1000m / 1 min easy

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05/21/16 24:49.5 5,673m 2:11.2

2 x 2000m rate increase / 4 min easy

Two 2000 meter pieces. In each piece first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 25…

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05/19/16 18:24.0 4,406m 2:05.2

Stroke pyramid: 10/20/30/40/50/40/30/20/10 - 10 strokes hard followed by 10 light.

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05/17/16 18:00.0 4,308m 2:05.3

5 x 3 min / 1 min easy

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05/16/16 20:58.5 5,000m 2:05.8

5000m with rate changes every 1000m: 25-22-25-28-25

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05/15/16 7:37.5 2,000m 1:54.3

2000M T/T

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05/15/16 19:53.3 4,718m 2:06.4

5 x 500m / 2 min easy

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05/13/16 43:11.3 10,000m 2:09.5

10,000m with rate changes every 2000m: 22-24-26-24-22

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05/12/16 22:00.0 5,639m 1:57.0

8 x 2 min @ 28 spm / 1 min easy

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05/06/16 40:00.0 9,434m 2:07.1

5 x 6 min / 2 min easy

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05/04/16 12:32.0 3,014m 2:04.7

3 x 750m / 1 min easy

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05/03/16 20:00.0 4,626m 2:09.7

20 minutes with bursts

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05/01/16 7:39.3 2,000m 1:54.8

2000M T/T

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04/28/16 30:00.0 7,197m 2:05.0

30 minute time trial

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04/26/16 15:05.0 3,518m 2:08.6

3 x 750m / 2 min easy

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04/25/16 22:08.0 5,000m 2:12.8

5000m with rate changes every 1000m: 26-24-22-24-26

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04/25/16 15:00.0 3,532m 2:07.4

3 x 3 min / 2 min easy

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04/22/16 15:51.0 3,727m 2:07.5

4 x 750m / 1 min easy

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04/16/16 15:00.0 3,497m 2:08.6

15 minutes with rate increase

The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

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09/14/15 18:10.0 4,300m 2:06.7

3 x 750M pieces with 3 mins rec

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09/11/15 21:13.2 5,000m 2:07.3

5000M with rate changes every 1000M 26/24/22/24/26

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09/08/15 13:09.1 3,000m 2:11.5

6 x 250M / 250M Easy

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08/27/15 10:23.0 2,479m 2:05.6

Stroke pyramid 1,2,3...15...3,2,1 / 3 light

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08/26/15 15:55.0 3,696m 2:09.1

4x500M efforts with 2 min rec

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08/23/15 3:40.4 1,000m 1:50.2

1000M T/T

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