Monday, Feb 23, 2026 · 19:46
Plan
Monday — Technique + Aerobic Control (2,000m)
If HR >138 at any point, slow to 2:15+ until it drops back.
| Block |
Dist |
Cum |
Pace |
HR |
? |
| Catch-up drill |
4×100 (15s rest) |
400m |
Drill pace |
<130 |
i
|
| Fingertip drag |
4×100 (15s rest) |
800m |
Drill pace |
<130 |
i
|
| Easy swim |
200 continuous |
1,000m |
2:20+ |
<130 |
i
|
| Aerobic continuous |
1,000 steady |
2,000m |
2:08-2:12 |
132-138 |
i
|
Execution
| Distance |
Duration |
Pace (avg) |
Avg HR |
Max HR |
Strokes (avg) |
SWOLF (avg) |
Calories |
| 1000 m |
00:22:40 |
2:16/100m |
128 bpm |
137 bpm |
14 |
48 |
324 |
Intervals & lengths
| # |
Stroke |
Dist |
Time |
Pace |
HR |
| 1 |
Freestyle |
1000 m |
22:34 |
2:15/100m |
128 bpm |
| 1.1 |
Freestyle |
25 m |
00:30 |
2:00/100m |
111 bpm |
| 1.2 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.3 |
Freestyle |
25 m |
00:32 |
2:08/100m |
129 bpm |
| 1.4 |
Freestyle |
25 m |
00:34 |
2:16/100m |
129 bpm |
| 1.5 |
Freestyle |
25 m |
00:27 |
1:48/100m |
127 bpm |
| 1.6 |
Freestyle |
25 m |
00:43 |
2:52/100m |
126 bpm |
| 1.7 |
Freestyle |
25 m |
00:33 |
2:12/100m |
125 bpm |
| 1.8 |
Freestyle |
25 m |
00:34 |
2:16/100m |
127 bpm |
| 1.9 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.10 |
Freestyle |
25 m |
00:37 |
2:28/100m |
126 bpm |
| 1.11 |
Freestyle |
25 m |
00:35 |
2:20/100m |
127 bpm |
| 1.12 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.13 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.14 |
Freestyle |
25 m |
00:35 |
2:20/100m |
126 bpm |
| 1.15 |
Freestyle |
25 m |
00:34 |
2:16/100m |
127 bpm |
| 1.16 |
Freestyle |
25 m |
00:35 |
2:20/100m |
125 bpm |
| 1.17 |
Freestyle |
25 m |
00:36 |
2:24/100m |
126 bpm |
| 1.18 |
Freestyle |
25 m |
00:34 |
2:16/100m |
129 bpm |
| 1.19 |
Freestyle |
25 m |
00:33 |
2:12/100m |
130 bpm |
| 1.20 |
Freestyle |
25 m |
00:31 |
2:04/100m |
128 bpm |
| 1.21 |
Freestyle |
25 m |
00:36 |
2:24/100m |
129 bpm |
| 1.22 |
Freestyle |
25 m |
00:32 |
2:08/100m |
127 bpm |
| 1.23 |
Freestyle |
25 m |
00:30 |
2:00/100m |
129 bpm |
| 1.24 |
Freestyle |
25 m |
00:35 |
2:20/100m |
129 bpm |
| 1.25 |
Freestyle |
25 m |
00:36 |
2:24/100m |
129 bpm |
| 1.26 |
Freestyle |
25 m |
00:29 |
1:56/100m |
134 bpm |
| 1.27 |
Freestyle |
25 m |
00:34 |
2:16/100m |
133 bpm |
| 1.28 |
Freestyle |
25 m |
00:34 |
2:16/100m |
130 bpm |
| 1.29 |
Freestyle |
25 m |
00:34 |
2:16/100m |
131 bpm |
| 1.30 |
Freestyle |
25 m |
00:36 |
2:24/100m |
131 bpm |
| 1.31 |
Freestyle |
25 m |
00:34 |
2:16/100m |
128 bpm |
| 1.32 |
Freestyle |
25 m |
00:36 |
2:24/100m |
127 bpm |
| 1.33 |
Freestyle |
25 m |
00:34 |
2:16/100m |
126 bpm |
| 1.34 |
Freestyle |
25 m |
00:38 |
2:32/100m |
128 bpm |
| 1.35 |
Freestyle |
25 m |
00:32 |
2:08/100m |
129 bpm |
| 1.36 |
Freestyle |
25 m |
00:34 |
2:16/100m |
129 bpm |
| 1.37 |
Freestyle |
25 m |
00:36 |
2:24/100m |
130 bpm |
| 1.38 |
Freestyle |
25 m |
00:34 |
2:16/100m |
129 bpm |
| 1.39 |
Freestyle |
25 m |
00:34 |
2:16/100m |
130 bpm |
| 1.40 |
Freestyle |
25 m |
00:33 |
2:12/100m |
129 bpm |
| 2 |
Rest |
— |
00:02 |
— |
127 bpm |