varied spm on 500m intervals 22-24-26-24-24

repeats of 750m at 18 spm, followed by 25m at 24 pm

gradual recovery following time off due to knee trouble complications

v4000m/4:00r...2
1st interval splits @1:55.7 @20spm
2nd interval splits @1:54.8 @20 spm

v5000m/3:00r...2
first interval @ 18 spm, 1:57.9, 2nd @ 22-24-26-24-22 on 1 k splits, 1:58.3

varying workout, 1:00/1:00 work and rest for final 14:00 minutes. First 16:00 was stroke rate below 20 and splits average at 2:00 for 2k…

Warm up @17 spm

v6:00/1:00r...5

v15:00/3:00r...3, varying stroke rate 5:00-4:00-3-2-1, 20-22-24-26-28

v5000m/3:00r...3

v2000m/2:00r...4
first 2k at 2:05.9 @16 spm
2nd 2k @ 1:49.1 (7:16.5) alternating every 500m 24/26/24/26
3rd 2k @ 1:48.7 (7:14…

Stroke pyramid, hard/easy after 5 minute warm up 10/10, 20/20, 30/30, 40/40, 50/50, 60/60, 50/50, ... Down splits during hard around 1:4…

6:00 x 5, 16/16/18/20/24

v15:00/4:00r...4
1st interval 2:03.2 @16
2nd 1:57.7 @ 18
3rd 1:54.7 @20
4th 1:53.6 @22

v15:00/4:00r...2
First avg split was 2:02.3 @16 spm
Second split at 1:57.8@18 spm, stopped mid workout due to limited time. Rep…

14:00 intervals, 1st at 16 spm 2:04.0, 2nd @19 1:59.1, 3rd @19, 1:59, 4th @19, 2:00.6, 5th @24 2:03.6

21:00 warm up, followed by a stroke pyramid of 35:00 with work intervals of 2/3/4/5/4/3/2 minutes followed by 2:00 easy. Final rest was…

v30:00/2:00r...2
1st avg 2:02.9 @ 16 spm
2nd avg 1:58.3 with increasing spm 18/20/22, 3:00/2:00/1:00 x 5 repeats

v10:00/3:00r...5, first interval split 2:05.3 @15 spm, 2nd interval 2:03.4 @15, 3rd 1:58.0 @18, 4th, 1:55.7 @20, 5th 1:53.3 @22

2k splits. 2:02.9 @16, 1:59.1 @17, 1:57.0 @18, 1:55.3@19, 1:55.6

spm 15/16 throughout. 1600m splits. 2:04.9, 2:02.2, 2:02.1, 2:00.7, 1:59.7

v10:00/2:00r...4, steady 16 spm on first three intervals, 18 spm on fourth. 2:06.7, 1:59.1, 1:58.1, 1:55.3