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Sean Richards

Log

Date Distance Time Pace Comments Action
01/30/18 4,000m 15:50.7 1:58.8

2 x 2000m @ 26 spm / 4 min easy

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01/29/18 3,000m 10:56.8 1:49.4

12 x 250m / 1 min Easy

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01/28/18 3,000m 11:13.0 1:52.1

4 x 750m / 1 min easy

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01/27/18 500m 1:44.1 1:44.1

500m time trial

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01/26/18 3,077m 12:00.0 1:56.9

4 x 3 min / 2 min easy

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01/25/18 5,000m 19:58.6 1:59.8

5000m with rate changes every 1000m: 28-24-20-24-28

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01/22/18 3,750m 14:00.9 1:52.1

5 x 750m / 2 min easy

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01/21/18 1,677m 6:00.0 1:47.3 View workout
01/19/18 3,000m 11:27.8 1:54.6

6 x 500m / 2 min easy

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01/18/18 2,409m 10:00.0 2:04.5

Intermediate Training Plan: Week 1 Day 1 - 2 mins at 20/22/24/22/20 SPM

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01/17/18 2,638m 11:10.1 2:07.0

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

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01/16/18 100m 0:20.8 1:44.0

100m Time atrial

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01/14/18 5,566m 23:38.1 2:07.3

5 x 1000m / 1 min easy

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01/13/18 4,143m 16:00.0 1:55.8

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

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01/12/18 4,917m 20:00.0 2:02.0

20 minutes - Consistent pace throughout

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01/11/18 5,012m 20:27.6 2:02.4

6 x 500m / 2 min easy

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01/08/18 508m 1:50.4 1:48.6

500m Hard

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01/07/18 4,000m 16:10.4 2:01.3

2 x 2000m rate increase / 4 min easy

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01/05/18 2,695m 10:00.0 1:51.3

10 x 1 min / 1 min easy

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12/31/17 5,111m 21:00.0 2:03.2

21 minutes with rate increase

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