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Sean Richards

Log

Date Distance Time Pace Comments Action
09/09/16 5,000m 20:47.7 2:04.7

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

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09/05/16 4,176m 18:10.8 2:10.6

Stroke pyramid: 10/20/30/40/50/40/30/20/10

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09/04/16 5,665m 23:57.8 2:06.9

4 x 1000m / 2 min easy

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09/03/16 5,628m 24:00.0 2:07.9

8 x 2 min @ 28 spm / 1 min easy

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09/02/16 4,810m 20:39.3 2:08.8

12 x 250m / 45 sec easy

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09/01/16 4,900m 20:31.8 2:05.6

2 x 2000m @ 26 spm plus bursts / 4 min easy

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08/30/16 8,226m 35:00.0 2:07.6

2-3-4-5-4-3-2 min pyramid / 2 min easy

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08/28/16 2,000m 7:39.2 1:54.8

2000M T/T

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08/26/16 4,702m 20:00.0 2:07.6

20 minutes with bursts

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08/23/16 5,000m 21:21.9 2:08.1

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

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08/20/16 4,700m 20:00.0 2:07.6

20 x 20 sec / 40 sec easy

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08/19/16 4,202m 18:00.0 2:08.5

6 x 2 min / 1 min easy

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08/18/16 3,429m 15:11.1 2:12.8

3 x 750m / 2 min easy

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08/15/16 4,000m 17:52.0 2:14.0

8 x 250m / 250m easy

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07/15/16 4,206m 18:07.0 2:09.2

Stroke pyramid: 10/20/30/40/50/40/30/20/10

 View workout
07/14/16 5,000m 21:19.2 2:07.9

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

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07/11/16 4,563m 19:38.3 2:09.1

5 x 500m / 2 min easy

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07/01/16 4,634m 20:00.0 2:09.4

20 mins with bursts

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06/11/16 5,000m 19:54.0 1:59.4

5000m time trial

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06/10/16 4,717m 20:00.0 2:07.1

4 x 3 min / 2 min easy

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