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Rick Bayko

Log

Date Workout Score Ave Comments Action
02/16/23 4x15:00/3:00r 12,988m 2:18.5

3 X 15' (3'r) @ 20-22-24 every 5'----plus 15' cooldown

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02/16/23 10:15 1,904m 2:41.5

Warmup

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02/16/23 14:26 2,659m 2:42.9

Warmup

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02/16/23 2:00.0 366m 2:43.9

Paddles between 15' pieces

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02/15/23 3x15:00/3:00r 9,837m 2:17.2

PM----3 X 15' (3'r) @ 18-20-22, then 20-22-24spm----AM at MBSC for strength & conditioning

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02/15/23 0:31 94m 2:45.9 View workout
02/15/23 2:00.0 437m 2:17.2

Paddles between 15' pieces

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02/14/23 4800m 23:43.9 2:28.3

PM----Active rest

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02/14/23 10:00 2,023m 2:28.2

Cooldown

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02/14/23 2000m 8:01.3 2:00.3

AM----CRI Vets----Time trial----4.5 seconds faster than Atlantic City 9 days ago, but still slower than the 7:57.5 of December 30th----No…

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02/14/23 25:00 5,114m 2:26.6

Warmup w/power 20s, as called by Marcel

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02/14/23 8:50 1,626m 2:42.9

Warmup

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02/14/23 1402m 7:38.6 2:43.5

Warmup

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02/13/23 4800m 22:41.2 2:21.7

PM----200m on/400m paddle-----Start at 30spm and add up to 36spm----Continuing to try relaxing at higher stroke rates

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02/13/23 2600m 12:51.7 2:28.4

Cooldown

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02/13/23 5400m 25:33.2 2:21.9

AM----200m on/400m paddle, starting at 30spm and progressing to 37 spm----Trying to break out of the low spm slogging and recapture the o…

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02/13/23 2600m 12:33.7 2:24.9

Warmup

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02/12/23 5x6:00/3:00r 6,574m 2:16.9

AM----CRI Vets----5 X 6' (3'r)

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02/12/23 4000m 19:24.8 2:25.6

warmup

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02/12/23 1:30.0 295m 2:32.5

paddles between 6' pieces

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02/11/23 21:00 4,508m 2:19.7

PM----EF Warmup only

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02/11/23 3500m 17:19.4 2:28.4

Cooldown

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02/11/23 v3:00/1:00r...5 2,545m 1:57.8

AM----CTC----Goal: 1 spm faster on each piece and 1"/500 faster----Actually hit the stroke rate just right and got 1.5" faster…

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02/11/23 18:00 3,841m 2:20.5

Warmup

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02/10/23 10:00 2,018m 2:28.6

Cooldown

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