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Thursday, Mar 12, 2026 · 19:31

Plan

Thursday — Threshold Density (2,000m)

10×100: Pick pace before Rep 1. If Rep 1 feels too easy, DON'T go faster. If pac...

Block Dist Cum Pace HR ?
Warm-up 400 easy 400m 2:20+ <130 i
Build set 4×50 (15s rest) 600m Progressive Build to 148 i
10×100 threshold 1,000m (15s rest) 1,600m 1:59-2:03 145-152 i
Active recovery 4×50 easy/strong 1,800m Alternate Variable i
Cool-down 200 easy 2,000m 2:20+ <130 i

Execution

Distance Duration Pace (avg) Avg HR Max HR Strokes (avg) SWOLF (avg) Calories
2000 m 00:49:57 2:30/100m 132 bpm 158 bpm 13 43 721

Intervals & lengths

# Stroke Dist Time Pace HR
1 Freestyle 400 m 09:22 2:21/100m 116 bpm
1.1 Freestyle 25 m 00:36 2:24/100m 87 bpm
1.2 Freestyle 25 m 00:31 2:04/100m 100 bpm
1.3 Freestyle 25 m 00:36 2:24/100m 116 bpm
1.4 Freestyle 25 m 00:35 2:20/100m 116 bpm
1.5 Freestyle 25 m 00:34 2:16/100m 118 bpm
1.6 Freestyle 25 m 00:31 2:04/100m 119 bpm
1.7 Freestyle 25 m 00:35 2:20/100m 123 bpm
1.8 Freestyle 25 m 00:35 2:20/100m 121 bpm
1.9 Freestyle 25 m 00:36 2:24/100m 121 bpm
1.10 Freestyle 25 m 00:36 2:24/100m 120 bpm
1.11 Freestyle 25 m 00:36 2:24/100m 120 bpm
1.12 Freestyle 25 m 00:38 2:32/100m 119 bpm
1.13 Freestyle 25 m 00:36 2:24/100m 116 bpm
1.14 Freestyle 25 m 00:35 2:20/100m 118 bpm
1.15 Freestyle 25 m 00:36 2:24/100m 121 bpm
1.16 Freestyle 25 m 00:35 2:20/100m 123 bpm
2 Rest — 00:47 — 110 bpm
3 Freestyle 50 m 01:03 2:06/100m 113 bpm
3.1 Freestyle 25 m 00:33 2:12/100m 108 bpm
3.2 Freestyle 25 m 00:30 2:00/100m 119 bpm
4 Rest — 00:21 — 119 bpm
5 Freestyle 50 m 00:58 1:56/100m 119 bpm
5.1 Freestyle 25 m 00:32 2:08/100m 115 bpm
5.2 Freestyle 25 m 00:27 1:48/100m 124 bpm
6 Rest — 00:20 — 125 bpm
7 Freestyle 50 m 00:56 1:52/100m 123 bpm
7.1 Freestyle 25 m 00:30 2:00/100m 118 bpm
7.2 Freestyle 25 m 00:27 1:48/100m 130 bpm
8 Rest — 00:21 — 132 bpm
9 Freestyle 50 m 00:54 1:48/100m 124 bpm
9.1 Freestyle 25 m 00:30 2:00/100m 123 bpm
9.2 Freestyle 25 m 00:24 1:36/100m 124 bpm
10 Rest — 00:32 — 129 bpm
11 Freestyle 100 m 01:52 1:52/100m 136 bpm
11.1 Freestyle 25 m 00:27 1:48/100m 123 bpm
11.2 Freestyle 25 m 00:29 1:56/100m 136 bpm
11.3 Freestyle 25 m 00:29 1:56/100m 142 bpm
11.4 Freestyle 25 m 00:27 1:48/100m 143 bpm
12 Rest — 00:31 — 135 bpm
13 Freestyle 100 m 01:54 1:54/100m 139 bpm
13.1 Freestyle 25 m 00:28 1:52/100m 129 bpm
13.2 Freestyle 25 m 00:29 1:56/100m 139 bpm
13.3 Freestyle 25 m 00:30 2:00/100m 144 bpm
13.4 Freestyle 25 m 00:27 1:48/100m 143 bpm
14 Rest — 00:32 — 135 bpm
15 Freestyle 100 m 01:53 1:53/100m 137 bpm
15.1 Freestyle 25 m 00:30 2:00/100m 126 bpm
15.2 Freestyle 25 m 00:27 1:48/100m 138 bpm
15.3 Freestyle 25 m 00:31 2:04/100m 143 bpm
15.4 Freestyle 25 m 00:25 1:40/100m 144 bpm
16 Rest — 00:31 — 136 bpm
17 Freestyle 100 m 01:51 1:51/100m 141 bpm
17.1 Freestyle 25 m 00:29 1:56/100m 129 bpm
17.2 Freestyle 25 m 00:28 1:52/100m 140 bpm
17.3 Freestyle 25 m 00:27 1:48/100m 147 bpm
17.4 Freestyle 25 m 00:27 1:48/100m 149 bpm
18 Rest — 00:31 — 138 bpm
19 Freestyle 100 m 01:53 1:53/100m 140 bpm
19.1 Freestyle 25 m 00:30 2:00/100m 128 bpm
19.2 Freestyle 25 m 00:27 1:48/100m 142 bpm
19.3 Freestyle 25 m 00:31 2:04/100m 144 bpm
19.4 Freestyle 25 m 00:25 1:40/100m 147 bpm
20 Rest — 00:30 — 140 bpm
21 Freestyle 100 m 01:52 1:52/100m 142 bpm
21.1 Freestyle 25 m 00:30 2:00/100m 129 bpm
21.2 Freestyle 25 m 00:27 1:48/100m 140 bpm
21.3 Freestyle 25 m 00:28 1:52/100m 149 bpm
21.4 Freestyle 25 m 00:26 1:44/100m 152 bpm
22 Rest — 00:34 — 143 bpm
23 Freestyle 100 m 01:51 1:51/100m 145 bpm
23.1 Freestyle 25 m 00:30 2:00/100m 133 bpm
23.2 Freestyle 25 m 00:26 1:44/100m 145 bpm
23.3 Freestyle 25 m 00:29 1:56/100m 151 bpm
23.4 Freestyle 25 m 00:27 1:48/100m 153 bpm
24 Rest — 00:31 — 144 bpm
25 Freestyle 100 m 01:53 1:53/100m 146 bpm
25.1 Freestyle 25 m 00:30 2:00/100m 137 bpm
25.2 Freestyle 25 m 00:28 1:52/100m 147 bpm
25.3 Freestyle 25 m 00:28 1:52/100m 150 bpm
25.4 Freestyle 25 m 00:27 1:48/100m 151 bpm
26 Rest — 00:31 — 144 bpm
27 Freestyle 100 m 01:55 1:55/100m 143 bpm
27.1 Freestyle 25 m 00:30 2:00/100m 133 bpm
27.2 Freestyle 25 m 00:29 1:56/100m 143 bpm
27.3 Freestyle 25 m 00:30 2:00/100m 146 bpm
27.4 Freestyle 25 m 00:27 1:48/100m 151 bpm
28 Rest — 00:34 — 143 bpm
29 Freestyle 100 m 01:52 1:52/100m 149 bpm
29.1 Freestyle 25 m 00:27 1:48/100m 134 bpm
29.2 Freestyle 25 m 00:30 2:00/100m 151 bpm
29.3 Freestyle 25 m 00:30 2:00/100m 156 bpm
29.4 Freestyle 25 m 00:25 1:40/100m 155 bpm
30 Rest — 00:43 — 138 bpm
31 Freestyle 50 m 01:01 2:02/100m 130 bpm
31.1 Freestyle 25 m 00:32 2:08/100m 125 bpm
31.2 Freestyle 25 m 00:28 1:52/100m 135 bpm
32 Rest — 00:28 — 131 bpm
33 Freestyle 50 m 00:53 1:46/100m 134 bpm
33.1 Freestyle 25 m 00:29 1:56/100m 127 bpm
33.2 Freestyle 25 m 00:24 1:36/100m 144 bpm
34 Rest — 00:30 — 141 bpm
35 Freestyle 50 m 00:59 1:58/100m 130 bpm
35.1 Freestyle 25 m 00:32 2:08/100m 126 bpm
35.2 Freestyle 25 m 00:27 1:48/100m 134 bpm
36 Rest — 00:30 — 131 bpm
37 Freestyle 50 m 00:58 1:56/100m 131 bpm
37.1 Freestyle 25 m 00:31 2:04/100m 124 bpm
37.2 Freestyle 25 m 00:26 1:44/100m 139 bpm
38 Rest — 00:32 — 131 bpm
39 Freestyle 200 m 04:16 2:08/100m 136 bpm
39.1 Freestyle 25 m 00:35 2:20/100m 119 bpm
39.2 Freestyle 25 m 00:32 2:08/100m 131 bpm
39.3 Freestyle 25 m 00:31 2:04/100m 136 bpm
39.4 Freestyle 25 m 00:32 2:08/100m 140 bpm
39.5 Freestyle 25 m 00:33 2:12/100m 140 bpm
39.6 Freestyle 25 m 00:33 2:12/100m 139 bpm
39.7 Freestyle 25 m 00:31 2:04/100m 140 bpm
39.8 Freestyle 25 m 00:29 1:56/100m 144 bpm
40 Rest — 00:02 — 144 bpm