Const. 22 8 x (1:00)1:00R)
263 68 68 71 73 73 74 73
(263 1:54.0 268 1:51.9 271 1:50.7 273 1:49.8 274 1:49.4)

2000/1000/2000/1000 @ 20/22/20/24 with 2:00R
Target pace 20 2:00, 22 1:57, 24 1:54.
Achieved:
2000 1000 2000 302
…

9 x (45s / 45sR)
Reps done at const. 32 s/m (24 strokes), rec done @ const. 20 s/m (averaged 2:24 - ideal is 2:12-2:15 for this Billa…

2 x 10'/1.5'R 1st rep 18 2nd 20
2:03.9 (2420) 2:00.9 (2480)

12 x (0:30 / 0:30R) Recovery @ 20 (to be done at 2:12 - 2:15 achieved 2:25.4)
m/rep 141 2 3 3 3 3 3 3 3 2 3 4
1st rep…

Constant 20
1:58.0 7.9 7.9 8.0 7.8 7.4

Constant 20
/400 1:57.8 8.1 8.0 7.8 7.7

Constant 20
8 x (1000 / 5:00R)
1:57.8 .5 .2 6.8 .7 .7 .8 5.2

Constant 20
10 x (750 / 3:00R)
1:57.7 7.4 7.2 7.1 7.4
1:57.2 6.9 7.6 7.3 6.4

Constant 20
15 x (500 / 1:30R)
1:58.0 7.8 7.3 7.0 7.3
7.2 7.2 6.4 5.8 6.5
4.8 5.9 4.8 5.6 3.5

10 x (100 / 1:40R)
18.3 .3 .1 .0 .0 .0 .1 17.9 18.0 .1
46 6 6 7 7 7 53 4 3 3

Constant 20 s/m 6 x (1:00 / 1:00R)
1:52.7 1.5 1.5 1.9 0.7 0.7
1:52.7 => 266m
1:51.9 => 268m
1:51.5 => 269m<…

30R20
2:03.7 1:59.8 2:02.9 1:59.3 2:01.9 1:59.5
2:01.7 2:00.1 2:01.6 1:57.4

Constant 20 s/m 1:58.0 7.7 7.7 7.5 4.5

Constant 20 s/m 8 x 500 / 3:30R
2:02.9 1.6 0.8 1:59.7 8.7 7.7 6.7 3.6

Constant 18 s/m
/2100 8:57.6 .5 .5 .5 (19.5)
2:08.0 7.9 7.9 7.9 (3.4 for 79m)
Was trying to do 1st half m…

Constant 24 s/m 6 x (1:00/1:00R)
1:52.7 51.9 49.4 48.3 47.5 47.1
266 268 274 277 279 280

Constant 24 s/m
1:54.5 52.7 52.7 51.5
262 266 266 269

Constant 30 s/m 6 x (1:00/1:00R)
1:45.6 44.1 43.4 42.8 42.0 42.3
284 288 290 292 294 293

39 s/m

10 x ( 100 / 1:00R )
18.2 18.1 17.9 17.9 18.0 18.0 17.9 17.8 18.0 17.9
46 46 50 50 50 50 50 50…

54 s/m

18 20 18 20 18

12 x (1:15 / 1:00R)
3 x 20, 3 x 30
2 x 20, 2 x 30
1 x 20, 1 x 30

1:58.6 1:56.4 1:55.3
1:46.8 1:46.2 1:45.9
…