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Wednesday, May 20, 2026 · 17:27

Plan

Wednesday — Continuous Aerobic Durability (2,000m)

Stroke count 14-16 per 25m. If at 13, slow down and lengthen.

Block Dist Cum Pace HR ?
Continuous swim 2,000m 2,000m 2:08-2:12 132-138 i
Negative split Final 400m (within 2,000m) — 2:05-2:08 ≤138 i

Execution

Distance Duration Pace (avg) Avg HR Max HR Strokes (avg) SWOLF (avg) Calories
2000 m 01:01:37 3:05/100m 125 bpm 160 bpm 13 42 777

Intervals & lengths

# Stroke Dist Time Pace HR
1 Breaststroke 100 m 02:54 2:54/100m 96 bpm
1.1 Rest — 00:28 — 72 bpm
1.2 Breaststroke 25 m 00:22 1:28/100m 88 bpm
1.3 Breaststroke 25 m 00:42 2:48/100m 99 bpm
1.4 Breaststroke 25 m 00:39 2:36/100m 105 bpm
1.5 Breaststroke 25 m 00:43 2:52/100m 105 bpm
2 Rest — 00:10 — 104 bpm
3 Freestyle 100 m 01:54 1:54/100m 97 bpm
3.1 Freestyle 25 m 00:29 1:56/100m 103 bpm
3.2 Freestyle 25 m 00:26 1:44/100m 99 bpm
3.3 Freestyle 25 m 00:31 2:04/100m 92 bpm
3.4 Freestyle 25 m 00:28 1:52/100m 94 bpm
4 Rest — 00:56 — 106 bpm
5 Freestyle 200 m 04:31 2:16/100m 111 bpm
5.1 Freestyle 25 m 00:37 2:28/100m 93 bpm
5.2 Freestyle 25 m 00:31 2:04/100m 107 bpm
5.3 Freestyle 25 m 00:36 2:24/100m 114 bpm
5.4 Freestyle 25 m 00:33 2:12/100m 112 bpm
5.5 Freestyle 25 m 00:34 2:16/100m 115 bpm
5.6 Freestyle 25 m 00:34 2:16/100m 116 bpm
5.7 Freestyle 25 m 00:34 2:16/100m 117 bpm
5.8 Freestyle 25 m 00:32 2:08/100m 118 bpm
6 Rest — 00:53 — 102 bpm
7 Mixed 100 m 02:05 2:05/100m 117 bpm
7.1 Breaststroke 25 m 00:39 2:36/100m 96 bpm
7.2 Freestyle 25 m 00:27 1:48/100m 117 bpm
7.3 Breaststroke 25 m 00:33 2:12/100m 130 bpm
7.4 Breaststroke 25 m 00:26 1:44/100m 133 bpm
8 Rest — 00:39 — 124 bpm
9 Freestyle 100 m 02:04 2:04/100m 118 bpm
9.1 Freestyle 25 m 00:33 2:12/100m 109 bpm
9.2 Freestyle 25 m 00:28 1:52/100m 122 bpm
9.3 Freestyle 25 m 00:33 2:12/100m 121 bpm
9.4 Freestyle 25 m 00:31 2:04/100m 121 bpm
10 Rest — 00:44 — 107 bpm
11 Freestyle 100 m 02:03 2:03/100m 120 bpm
11.1 Freestyle 25 m 00:34 2:16/100m 104 bpm
11.2 Freestyle 25 m 00:29 1:56/100m 123 bpm
11.3 Freestyle 25 m 00:30 2:00/100m 127 bpm
11.4 Freestyle 25 m 00:30 2:00/100m 127 bpm
12 Rest — 01:23 — 114 bpm
13 Butterfly 25 m 00:20 1:20/100m 109 bpm
13.1 Butterfly 25 m 00:20 1:20/100m 109 bpm
14 Rest — 00:45 — 129 bpm
15 Butterfly 25 m 00:20 1:20/100m 124 bpm
15.1 Butterfly 25 m 00:20 1:20/100m 124 bpm
16 Rest — 00:46 — 141 bpm
17 Freestyle 25 m 00:21 1:24/100m 125 bpm
17.1 Freestyle 25 m 00:21 1:24/100m 125 bpm
18 Rest — 00:46 — 131 bpm
19 Freestyle 25 m 00:21 1:24/100m 124 bpm
19.1 Freestyle 25 m 00:21 1:24/100m 124 bpm
20 Rest — 00:46 — 138 bpm
21 Freestyle 25 m 00:21 1:24/100m 126 bpm
21.1 Freestyle 25 m 00:21 1:24/100m 126 bpm
22 Rest — 00:46 — 136 bpm
23 Freestyle 25 m 00:21 1:24/100m 127 bpm
23.1 Freestyle 25 m 00:21 1:24/100m 127 bpm
24 Rest — 00:47 — 139 bpm
25 Freestyle 25 m 00:21 1:24/100m 124 bpm
25.1 Freestyle 25 m 00:21 1:24/100m 124 bpm
26 Rest — 00:47 — 133 bpm
27 Freestyle 25 m 00:22 1:28/100m 122 bpm
27.1 Freestyle 25 m 00:22 1:28/100m 121 bpm
28 Rest — 02:30 — 118 bpm
29 Freestyle 50 m 00:46 1:32/100m 125 bpm
29.1 Freestyle 25 m 00:24 1:36/100m 120 bpm
29.2 Freestyle 25 m 00:22 1:28/100m 130 bpm
30 Rest — 01:33 — 124 bpm
31 Freestyle 50 m 00:47 1:34/100m 120 bpm
31.1 Freestyle 25 m 00:24 1:36/100m 114 bpm
31.2 Freestyle 25 m 00:23 1:32/100m 126 bpm
32 Rest — 01:02 — 128 bpm
33 Freestyle 400 m 08:14 2:04/100m 139 bpm
33.1 Freestyle 25 m 00:27 1:48/100m 124 bpm
33.2 Freestyle 25 m 00:29 1:56/100m 141 bpm
33.3 Freestyle 25 m 00:29 1:56/100m 145 bpm
33.4 Freestyle 25 m 00:32 2:08/100m 144 bpm
33.5 Freestyle 25 m 00:29 1:56/100m 143 bpm
33.6 Freestyle 25 m 00:33 2:12/100m 141 bpm
33.7 Freestyle 25 m 00:33 2:12/100m 140 bpm
33.8 Freestyle 25 m 00:30 2:00/100m 139 bpm
33.9 Freestyle 25 m 00:36 2:24/100m 137 bpm
33.10 Freestyle 25 m 00:28 1:52/100m 138 bpm
33.11 Freestyle 25 m 00:33 2:12/100m 139 bpm
33.12 Freestyle 25 m 00:31 2:04/100m 138 bpm
33.13 Freestyle 25 m 00:31 2:04/100m 138 bpm
33.14 Freestyle 25 m 00:32 2:08/100m 138 bpm
33.15 Freestyle 25 m 00:33 2:12/100m 138 bpm
33.16 Freestyle 25 m 00:30 2:00/100m 135 bpm
34 Rest — 02:17 — 114 bpm
35 Freestyle 400 m 07:37 1:54/100m 148 bpm
35.1 Freestyle 25 m 00:29 1:56/100m 114 bpm
35.2 Freestyle 25 m 00:26 1:44/100m 136 bpm
35.3 Freestyle 25 m 00:29 1:56/100m 149 bpm
35.4 Freestyle 25 m 00:28 1:52/100m 144 bpm
35.5 Freestyle 25 m 00:32 2:08/100m 148 bpm
35.6 Freestyle 25 m 00:28 1:52/100m 146 bpm
35.7 Freestyle 25 m 00:30 2:00/100m 148 bpm
35.8 Freestyle 25 m 00:27 1:48/100m 149 bpm
35.9 Freestyle 25 m 00:30 2:00/100m 153 bpm
35.10 Freestyle 25 m 00:29 1:56/100m 151 bpm
35.11 Freestyle 25 m 00:30 2:00/100m 154 bpm
35.12 Freestyle 25 m 00:27 1:48/100m 152 bpm
35.13 Freestyle 25 m 00:29 1:56/100m 155 bpm
35.14 Freestyle 25 m 00:28 1:52/100m 155 bpm
35.15 Freestyle 25 m 00:29 1:56/100m 156 bpm
35.16 Freestyle 25 m 00:27 1:48/100m 157 bpm
36 Rest — 01:22 — 127 bpm
37 Freestyle 200 m 04:31 2:16/100m 128 bpm
37.1 Freestyle 25 m 00:38 2:32/100m 114 bpm
37.2 Freestyle 25 m 00:32 2:08/100m 127 bpm
37.3 Freestyle 25 m 00:34 2:16/100m 130 bpm
37.4 Freestyle 25 m 00:33 2:12/100m 131 bpm
37.5 Freestyle 25 m 00:34 2:16/100m 131 bpm
37.6 Freestyle 25 m 00:33 2:12/100m 129 bpm
37.7 Freestyle 25 m 00:36 2:24/100m 132 bpm
37.8 Freestyle 25 m 00:31 2:04/100m 134 bpm
38 Rest — 02:27 — 117 bpm