← Back to plan 23 Feb – 28 Feb
Saturday, Feb 28, 2026 · 11:34

Plan

Saturday — Race Pattern Durability (2,000m)

This is NOT a 1,200m time trial. Practice pace changes, not max effort.

Block Dist Cum Pace HR ?
Warm-up 400 easy 400m 2:20+ <130 i
3×400 race style 1,200m (30s rest) 1,600m Variable 140-150 i
Aerobic finish 400 steady 2,000m 2:08-2:12 <140 i

Execution

Distance Duration Pace (avg) Avg HR Max HR Strokes (avg) SWOLF (avg) Calories
2000 m 00:46:43 2:20/100m 131 bpm 156 bpm 14 45 678

Intervals & lengths

# Stroke Dist Time Pace HR
1 Freestyle 400 m 09:44 2:26/100m 115 bpm
1.1 Freestyle 25 m 00:34 2:16/100m 83 bpm
1.2 Freestyle 25 m 00:33 2:12/100m 107 bpm
1.3 Freestyle 25 m 00:35 2:20/100m 111 bpm
1.4 Freestyle 25 m 00:34 2:16/100m 120 bpm
1.5 Freestyle 25 m 00:38 2:32/100m 118 bpm
1.6 Freestyle 25 m 00:38 2:32/100m 116 bpm
1.7 Freestyle 25 m 00:38 2:32/100m 116 bpm
1.8 Freestyle 25 m 00:38 2:32/100m 115 bpm
1.9 Freestyle 25 m 00:40 2:40/100m 110 bpm
1.10 Freestyle 25 m 00:38 2:32/100m 113 bpm
1.11 Freestyle 25 m 00:38 2:32/100m 113 bpm
1.12 Freestyle 25 m 00:39 2:36/100m 120 bpm
1.13 Freestyle 25 m 00:32 2:08/100m 121 bpm
1.14 Freestyle 25 m 00:36 2:24/100m 122 bpm
1.15 Freestyle 25 m 00:37 2:28/100m 124 bpm
1.16 Freestyle 25 m 00:35 2:20/100m 121 bpm
2 Rest — 01:28 — 98 bpm
3 Freestyle 400 m 07:52 1:58/100m 133 bpm
3.1 Freestyle 25 m 00:29 1:56/100m 100 bpm
3.2 Freestyle 25 m 00:25 1:40/100m 117 bpm
3.3 Freestyle 25 m 00:28 1:52/100m 142 bpm
3.4 Freestyle 25 m 00:28 1:52/100m 143 bpm
3.5 Freestyle 25 m 00:32 2:08/100m 140 bpm
3.6 Freestyle 25 m 00:30 2:00/100m 134 bpm
3.7 Freestyle 25 m 00:34 2:16/100m 131 bpm
3.8 Freestyle 25 m 00:29 1:56/100m 131 bpm
3.9 Freestyle 25 m 00:32 2:08/100m 132 bpm
3.10 Freestyle 25 m 00:31 2:04/100m 129 bpm
3.11 Freestyle 25 m 00:32 2:08/100m 130 bpm
3.12 Freestyle 25 m 00:31 2:04/100m 129 bpm
3.13 Freestyle 25 m 00:27 1:48/100m 136 bpm
3.14 Freestyle 25 m 00:29 1:56/100m 146 bpm
3.15 Freestyle 25 m 00:27 1:48/100m 145 bpm
3.16 Freestyle 25 m 00:28 1:52/100m 145 bpm
4 Rest — 00:59 — 124 bpm
5 Freestyle 400 m 07:53 1:58/100m 140 bpm
5.1 Freestyle 25 m 00:29 1:56/100m 116 bpm
5.2 Freestyle 25 m 00:26 1:44/100m 140 bpm
5.3 Freestyle 25 m 00:30 2:00/100m 146 bpm
5.4 Freestyle 25 m 00:29 1:56/100m 145 bpm
5.5 Freestyle 25 m 00:32 2:08/100m 142 bpm
5.6 Freestyle 25 m 00:30 2:00/100m 138 bpm
5.7 Freestyle 25 m 00:31 2:04/100m 138 bpm
5.8 Freestyle 25 m 00:31 2:04/100m 140 bpm
5.9 Freestyle 25 m 00:30 2:00/100m 139 bpm
5.10 Freestyle 25 m 00:30 2:00/100m 139 bpm
5.11 Freestyle 25 m 00:33 2:12/100m 138 bpm
5.12 Freestyle 25 m 00:31 2:04/100m 137 bpm
5.13 Freestyle 25 m 00:28 1:52/100m 143 bpm
5.14 Freestyle 25 m 00:29 1:56/100m 148 bpm
5.15 Freestyle 25 m 00:28 1:52/100m 147 bpm
5.16 Freestyle 25 m 00:28 1:52/100m 147 bpm
6 Rest — 01:02 — 128 bpm
7 Freestyle 400 m 07:49 1:57/100m 145 bpm
7.1 Freestyle 25 m 00:30 2:00/100m 118 bpm
7.2 Freestyle 25 m 00:26 1:44/100m 145 bpm
7.3 Freestyle 25 m 00:28 1:52/100m 149 bpm
7.4 Freestyle 25 m 00:29 1:56/100m 148 bpm
7.5 Freestyle 25 m 00:33 2:12/100m 147 bpm
7.6 Freestyle 25 m 00:27 1:48/100m 146 bpm
7.7 Freestyle 25 m 00:31 2:04/100m 146 bpm
7.8 Freestyle 25 m 00:31 2:04/100m 144 bpm
7.9 Freestyle 25 m 00:30 2:00/100m 144 bpm
7.10 Freestyle 25 m 00:31 2:04/100m 143 bpm
7.11 Freestyle 25 m 00:29 1:56/100m 143 bpm
7.12 Freestyle 25 m 00:31 2:04/100m 143 bpm
7.13 Freestyle 25 m 00:27 1:48/100m 147 bpm
7.14 Freestyle 25 m 00:30 2:00/100m 154 bpm
7.15 Freestyle 25 m 00:28 1:52/100m 155 bpm
7.16 Freestyle 25 m 00:27 1:48/100m 153 bpm
8 Rest — 01:01 — 130 bpm
9 Freestyle 400 m 08:42 2:11/100m 135 bpm
9.1 Freestyle 25 m 00:32 2:08/100m 121 bpm
9.2 Freestyle 25 m 00:30 2:00/100m 139 bpm
9.3 Freestyle 25 m 00:31 2:04/100m 138 bpm
9.4 Freestyle 25 m 00:26 1:44/100m 138 bpm
9.5 Freestyle 25 m 00:40 2:40/100m 136 bpm
9.6 Freestyle 25 m 00:33 2:12/100m 136 bpm
9.7 Freestyle 25 m 00:31 2:04/100m 135 bpm
9.8 Freestyle 25 m 00:34 2:16/100m 136 bpm
9.9 Freestyle 25 m 00:34 2:16/100m 136 bpm
9.10 Freestyle 25 m 00:31 2:04/100m 137 bpm
9.11 Freestyle 25 m 00:32 2:08/100m 138 bpm
9.12 Freestyle 25 m 00:32 2:08/100m 137 bpm
9.13 Freestyle 25 m 00:39 2:36/100m 135 bpm
9.14 Freestyle 25 m 00:31 2:04/100m 134 bpm
9.15 Freestyle 25 m 00:33 2:12/100m 135 bpm
9.16 Freestyle 25 m 00:32 2:08/100m 133 bpm
10 Rest — 00:10 — 132 bpm