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Rick Bayko

Log

Date Workout Score Ave Comments Action
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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02/10/23 1:00:00 13,211m 2:16.2

AM----Restricted to 20spm----Goal: 2:14 to 2:15 pace.----Turned out to be too ambitious and had to back off a bit then gradually pick it…

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02/10/23 10:00 2,076m 2:24.5

Warmup

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02/09/23 4800m 22:45.5 2:22.2

600m, then 200m on/400m paddle @ 30-31-32-33-34-35-36spm

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02/09/23 10:07 1,847m 2:44.4

Cooldown

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02/09/23 8x500m/2:00r 15:53.2 1:59.1

AM----CRI Vets----8 X 500m (2' paddle) @ race pace

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02/09/23 4:04 843m 2:24.8

Warmup

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02/09/23 4:12 814m 2:35.2

Warmup

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02/09/23 15:00.0 2,611m 2:52.3

Paddles between 500m intervals

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02/09/23 10:00.0 2,000m 2:30.0

Warmup

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