RED SARGENT

Log

Date Workout Score Ave Comments Action
02/08/13 1:00:00.8 6,394m 4:41.5

2000M/7'REST/15'REGEN

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02/07/13 1:00:00.8 10,928m 2:44.7

3X 15'PADDLE/1'REST;2000M TO DETERMINE # STROKES/500M

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02/06/13 1:00:00.8 9,182m 3:16.0

1250M @ RACESPLIT+0.5' 9'REST/ 750M @ -.5 RACESPLIT 9' REST/500M @ RACESPLIT -5.6 /23'WARMUP/STAY WARM

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02/05/13 1:00:00.8 8,549m 3:30.5

WARMUP; 2X5X20RACE PACE/SPLIT; 15 PADDLE RACE PACE; 10' REST BETWEEN ROUNDS

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02/05/13 1:00:00.8 11,357m 2:38.5

5X12'ON/1'OFF REGENERATION

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02/03/13 1:00:00.8 13,025m 2:18.2

77':10'@+25 RACE GOAL/1' OFF X 7

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02/02/13 1:00:00.8 8,516m 3:31.4

4X 1000M/6'REST 1-3ABOVE 2K RACE PACE; 20' WARMUP/10'REGEN

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01/31/13 1:00:00.8 10,890m 2:45.3

3X 2X150 MAX 1'STATIC REST; 7'PADDLE BETWEEN; 20' WARMUP

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01/30/13 1:00:00.8 7,863m 3:48.9

2X3X2'RACE PACE/5'REST; 20'WARMUP/10'REGENERATION

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01/29/13 1:00:00.8 8,932m 3:21.5

2X4X25MAX/1'STATIC REST;7'PADDLE/15'WARMUP/20'REGENERATION

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01/28/13 1:00:00.8 5,770m 5:12.0

1250M+1/8'REST;750MRACEPACE/8'REST;500M-1/8'REST

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01/26/13 1:00:00.8 11,018m 2:43.4

4X12' @+25TO+35RACEPACE; REST 3'BETWEEN

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01/24/13 1:00:00.8 6,846m 4:22.9

150M ON @ RACE PACE/350M OFF X4X2; REST 5'IN BETWEEN; WARMUP/REGEN

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01/23/13 1:00:00.8 6,315m 4:45.0

29' SPM 25

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01/22/13 1:00:00.8 7,780m 3:51.4

50 MAX/MAX; 1'STATIC REST X3 X2; 10'PADDLE IN BETWEEN ROUNDS

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01/21/13 1:00:00.8 6,354m 4:43.3

3X 10'@ 65%/1' OFF

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01/20/13 1:00:00.8 11,796m 2:32.6

4X 15'REGEN/1'PADDLE; WARMUP

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01/17/13 1:00:00.8 6,314m 4:45.1

2X 4X150M/1'OFF; 7' BETWEEN ROUNDS; WARMUP; REGEN

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01/16/13 1:00:00.8 9,070m 3:18.5

2X20'@ +20 TO +30 OF 2K GOAL SR 22-29; HR 125/140

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01/15/13 1:00:00.8 9,191m 3:15.8

COACH WORKOUT

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01/13/13 1:00:00.8 4,561m 6:34.7

COACH WORKOUT

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01/12/13 1:00:00.8 11,751m 2:33.2

COACH WORKOUT

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01/10/13 1:00:00.8 9,658m 3:06.4

2X WITH NASH. NICE WATER! 50 DEGREES AIR

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01/09/13 1:00:00.8 7,320m 4:05.9

2X3X600 ON 3'REST: +/- 1 OF RACE PACE 2K; FOR ME 153 GOAL

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01/08/13 1:00:00.8 9,540m 3:08.7

FRA WORKOUT W/GALLI

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