Monday, Feb 23, 2026 · 19:01
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 |
00:26:22 |
2:38/100m |
121 bpm |
140 bpm |
12 |
46 |
330 |
Intervals & lengths
| # |
Stroke |
Dist |
Time |
Pace |
HR |
| 1 |
Freestyle |
100 m |
02:12 |
2:12/100m |
107 bpm |
| 1.1 |
Freestyle |
25 m |
00:35 |
2:20/100m |
84 bpm |
| 1.2 |
Freestyle |
25 m |
00:33 |
2:12/100m |
109 bpm |
| 1.3 |
Freestyle |
25 m |
00:33 |
2:12/100m |
115 bpm |
| 1.4 |
Freestyle |
25 m |
00:31 |
2:04/100m |
120 bpm |
| 2 |
Rest |
— |
00:21 |
— |
119 bpm |
| 3 |
Freestyle |
100 m |
02:18 |
2:18/100m |
121 bpm |
| 3.1 |
Freestyle |
25 m |
00:37 |
2:28/100m |
119 bpm |
| 3.2 |
Freestyle |
25 m |
00:34 |
2:16/100m |
121 bpm |
| 3.3 |
Freestyle |
25 m |
00:35 |
2:20/100m |
121 bpm |
| 3.4 |
Freestyle |
25 m |
00:32 |
2:08/100m |
122 bpm |
| 4 |
Rest |
— |
00:15 |
— |
121 bpm |
| 5 |
Freestyle |
100 m |
02:24 |
2:24/100m |
119 bpm |
| 5.1 |
Freestyle |
25 m |
00:37 |
2:28/100m |
117 bpm |
| 5.2 |
Freestyle |
25 m |
00:36 |
2:24/100m |
120 bpm |
| 5.3 |
Freestyle |
25 m |
00:36 |
2:24/100m |
119 bpm |
| 5.4 |
Freestyle |
25 m |
00:35 |
2:20/100m |
119 bpm |
| 6 |
Rest |
— |
00:16 |
— |
116 bpm |
| 7 |
Freestyle |
100 m |
02:18 |
2:18/100m |
120 bpm |
| 7.1 |
Freestyle |
25 m |
00:35 |
2:20/100m |
113 bpm |
| 7.2 |
Freestyle |
25 m |
00:32 |
2:08/100m |
122 bpm |
| 7.3 |
Freestyle |
25 m |
00:36 |
2:24/100m |
123 bpm |
| 7.4 |
Freestyle |
25 m |
00:35 |
2:20/100m |
123 bpm |
| 8 |
Rest |
— |
00:22 |
— |
119 bpm |
| 9 |
Freestyle |
100 m |
02:16 |
2:16/100m |
123 bpm |
| 9.1 |
Freestyle |
25 m |
00:35 |
2:20/100m |
118 bpm |
| 9.2 |
Freestyle |
25 m |
00:33 |
2:12/100m |
122 bpm |
| 9.3 |
Freestyle |
25 m |
00:35 |
2:20/100m |
125 bpm |
| 9.4 |
Freestyle |
25 m |
00:33 |
2:12/100m |
126 bpm |
| 10 |
Rest |
— |
00:34 |
— |
118 bpm |
| 11 |
Freestyle |
100 m |
02:13 |
2:13/100m |
123 bpm |
| 11.1 |
Freestyle |
25 m |
00:33 |
2:12/100m |
113 bpm |
| 11.2 |
Freestyle |
25 m |
00:32 |
2:08/100m |
124 bpm |
| 11.3 |
Freestyle |
25 m |
00:36 |
2:24/100m |
125 bpm |
| 11.4 |
Freestyle |
25 m |
00:31 |
2:04/100m |
128 bpm |
| 12 |
Rest |
— |
00:20 |
— |
122 bpm |
| 13 |
Freestyle |
100 m |
02:20 |
2:20/100m |
125 bpm |
| 13.1 |
Freestyle |
25 m |
00:35 |
2:20/100m |
121 bpm |
| 13.2 |
Freestyle |
25 m |
00:33 |
2:12/100m |
128 bpm |
| 13.3 |
Freestyle |
25 m |
00:38 |
2:32/100m |
126 bpm |
| 13.4 |
Freestyle |
25 m |
00:34 |
2:16/100m |
126 bpm |
| 14 |
Rest |
— |
00:15 |
— |
124 bpm |
| 15 |
Freestyle |
100 m |
02:30 |
2:30/100m |
121 bpm |
| 15.1 |
Freestyle |
25 m |
00:42 |
2:48/100m |
118 bpm |
| 15.2 |
Freestyle |
25 m |
00:36 |
2:24/100m |
121 bpm |
| 15.3 |
Freestyle |
25 m |
00:39 |
2:36/100m |
123 bpm |
| 15.4 |
Freestyle |
25 m |
00:33 |
2:12/100m |
122 bpm |
| 16 |
Rest |
— |
00:43 |
— |
115 bpm |
| 17 |
Freestyle |
100 m |
02:02 |
2:02/100m |
118 bpm |
| 17.1 |
Freestyle |
25 m |
00:32 |
2:08/100m |
109 bpm |
| 17.2 |
Freestyle |
25 m |
00:29 |
1:56/100m |
120 bpm |
| 17.3 |
Freestyle |
25 m |
00:31 |
2:04/100m |
121 bpm |
| 17.4 |
Freestyle |
25 m |
00:30 |
2:00/100m |
123 bpm |
| 18 |
Rest |
— |
00:18 |
— |
126 bpm |
| 19 |
Freestyle |
100 m |
02:08 |
2:08/100m |
131 bpm |
| 19.1 |
Freestyle |
25 m |
00:36 |
2:24/100m |
126 bpm |
| 19.2 |
Freestyle |
25 m |
00:32 |
2:08/100m |
128 bpm |
| 19.3 |
Freestyle |
25 m |
00:31 |
2:04/100m |
134 bpm |
| 19.4 |
Freestyle |
25 m |
00:29 |
1:56/100m |
138 bpm |
| 20 |
Rest |
— |
00:14 |
— |
137 bpm |