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Tuesday, Feb 24, 2026 · 19:21

Plan

Tuesday — Speed + Controlled Strength (2,000m)

Aerobic finish HR cap is NON-NEGOTIABLE. Ignore pace if needed.

Block Dist Cum Pace HR ?
Warm-up 300 easy 300m 2:20+ <130 i
Build set 4×50 (15s rest) 500m Progressive Build to 140 i
Speed: 12×25 300m (20s rest) 800m 1:38-1:42 145-150 i
Strength: 6×50 300m (20s rest) 1,100m 1:44-1:48 145-150 i
Aerobic finish 400 steady 1,500m 2:08-2:12 <140 i
Aerobic finish 500 steady 2,000m 2:08-2:12 <140 i

Execution

Distance Duration Pace (avg) Avg HR Max HR Strokes (avg) SWOLF (avg) Calories
1500 m 00:46:21 3:05/100m 123 bpm 144 bpm 14 48 562

Intervals & lengths

# Stroke Dist Time Pace HR
1 Freestyle 100 m 02:51 2:51/100m 116 bpm
1.1 Freestyle 25 m 00:39 2:36/100m 106 bpm
1.2 Freestyle 25 m 00:40 2:40/100m 121 bpm
1.3 Freestyle 25 m 00:40 2:40/100m 122 bpm
1.4 Freestyle 25 m 00:51 3:24/100m 116 bpm
2 Rest — 00:54 — 109 bpm
3 Freestyle 100 m 02:27 2:27/100m 118 bpm
3.1 Freestyle 25 m 00:35 2:20/100m 110 bpm
3.2 Freestyle 25 m 00:37 2:28/100m 118 bpm
3.3 Freestyle 25 m 00:37 2:28/100m 122 bpm
3.4 Freestyle 25 m 00:37 2:28/100m 121 bpm
4 Rest — 00:15 — 119 bpm
5 Freestyle 100 m 02:41 2:41/100m 119 bpm
5.1 Freestyle 25 m 00:40 2:40/100m 118 bpm
5.2 Freestyle 25 m 00:39 2:36/100m 120 bpm
5.3 Freestyle 25 m 00:40 2:40/100m 119 bpm
5.4 Freestyle 25 m 00:42 2:48/100m 119 bpm
6 Rest — 00:16 — 117 bpm
7 Freestyle 50 m 01:11 2:22/100m 121 bpm
7.1 Freestyle 25 m 00:37 2:28/100m 118 bpm
7.2 Freestyle 25 m 00:34 2:16/100m 124 bpm
8 Rest — 00:26 — 119 bpm
9 Freestyle 50 m 01:04 2:08/100m 122 bpm
9.1 Freestyle 25 m 00:35 2:20/100m 118 bpm
9.2 Freestyle 25 m 00:29 1:56/100m 127 bpm
10 Rest — 00:15 — 126 bpm
11 Freestyle 50 m 01:04 2:08/100m 125 bpm
11.1 Freestyle 25 m 00:35 2:20/100m 122 bpm
11.2 Freestyle 25 m 00:30 2:00/100m 128 bpm
12 Rest — 00:16 — 128 bpm
13 Freestyle 50 m 01:02 2:04/100m 130 bpm
13.1 Freestyle 25 m 00:33 2:12/100m 125 bpm
13.2 Freestyle 25 m 00:28 1:52/100m 134 bpm
14 Rest — 00:33 — 126 bpm
15 Freestyle 25 m 00:26 1:44/100m 124 bpm
15.1 Freestyle 25 m 00:26 1:44/100m 124 bpm
16 Rest — 00:16 — 138 bpm
17 Freestyle 25 m 00:27 1:48/100m 133 bpm
17.1 Freestyle 25 m 00:27 1:48/100m 133 bpm
18 Rest — 00:16 — 138 bpm
19 Freestyle 25 m 00:29 1:56/100m 132 bpm
19.1 Freestyle 25 m 00:29 1:56/100m 132 bpm
20 Rest — 00:21 — 131 bpm
21 Freestyle 25 m 00:28 1:52/100m 125 bpm
21.1 Freestyle 25 m 00:28 1:52/100m 125 bpm
22 Rest — 00:30 — 126 bpm
23 Freestyle 25 m 00:26 1:44/100m 116 bpm
23.1 Freestyle 25 m 00:26 1:44/100m 116 bpm
24 Rest — 00:15 — 136 bpm
25 Freestyle 25 m 00:28 1:52/100m 132 bpm
25.1 Freestyle 25 m 00:28 1:52/100m 131 bpm
26 Rest — 00:29 — 129 bpm
27 Freestyle 25 m 00:26 1:44/100m 124 bpm
27.1 Freestyle 25 m 00:26 1:44/100m 124 bpm
28 Rest — 00:18 — 139 bpm
29 Freestyle 25 m 00:28 1:52/100m 132 bpm
29.1 Freestyle 25 m 00:28 1:52/100m 132 bpm
30 Rest — 00:36 — 127 bpm
31 Freestyle 25 m 00:27 1:48/100m 118 bpm
31.1 Freestyle 25 m 00:27 1:48/100m 118 bpm
32 Rest — 00:21 — 132 bpm
33 Freestyle 25 m 00:27 1:48/100m 126 bpm
33.1 Freestyle 25 m 00:27 1:48/100m 125 bpm
34 Rest — 00:20 — 130 bpm
35 Freestyle 25 m 00:28 1:52/100m 126 bpm
35.1 Freestyle 25 m 00:28 1:52/100m 126 bpm
36 Rest — 00:21 — 131 bpm
37 Freestyle 25 m 00:27 1:48/100m 129 bpm
37.1 Freestyle 25 m 00:27 1:48/100m 128 bpm
38 Rest — 01:09 — 114 bpm
39 Freestyle 50 m 00:56 1:52/100m 126 bpm
39.1 Freestyle 25 m 00:27 1:48/100m 113 bpm
39.2 Freestyle 25 m 00:29 1:56/100m 137 bpm
40 Rest — 00:33 — 130 bpm
41 Freestyle 50 m 00:59 1:58/100m 128 bpm
41.1 Freestyle 25 m 00:30 2:00/100m 121 bpm
41.2 Freestyle 25 m 00:29 1:56/100m 135 bpm
42 Rest — 00:30 — 129 bpm
43 Freestyle 50 m 00:58 1:56/100m 129 bpm
43.1 Freestyle 25 m 00:29 1:56/100m 118 bpm
43.2 Freestyle 25 m 00:29 1:56/100m 138 bpm
44 Rest — 00:40 — 127 bpm
45 Freestyle 50 m 01:00 2:00/100m 127 bpm
45.1 Freestyle 25 m 00:30 2:00/100m 120 bpm
45.2 Freestyle 25 m 00:30 2:00/100m 133 bpm
46 Rest — 00:28 — 126 bpm
47 Freestyle 50 m 01:00 2:00/100m 129 bpm
47.1 Freestyle 25 m 00:30 2:00/100m 122 bpm
47.2 Freestyle 25 m 00:30 2:00/100m 136 bpm
48 Rest — 00:54 — 122 bpm
49 Freestyle 50 m 01:03 2:06/100m 120 bpm
49.1 Freestyle 25 m 00:32 2:08/100m 113 bpm
49.2 Freestyle 25 m 00:31 2:04/100m 128 bpm
50 Rest — 00:52 — 115 bpm
51 Freestyle 400 m 10:25 2:36/100m 123 bpm
51.1 Freestyle 25 m 00:36 2:24/100m 110 bpm
51.2 Freestyle 25 m 00:37 2:28/100m 125 bpm
51.3 Freestyle 25 m 00:36 2:24/100m 127 bpm
51.4 Freestyle 25 m 00:37 2:28/100m 129 bpm
51.5 Freestyle 25 m 00:39 2:36/100m 127 bpm
51.6 Freestyle 25 m 00:38 2:32/100m 125 bpm
51.7 Freestyle 25 m 00:39 2:36/100m 126 bpm
51.8 Freestyle 25 m 00:41 2:44/100m 124 bpm
51.9 Freestyle 25 m 00:40 2:40/100m 124 bpm
51.10 Freestyle 25 m 00:43 2:52/100m 123 bpm
51.11 Freestyle 25 m 00:41 2:44/100m 121 bpm
51.12 Freestyle 25 m 00:40 2:40/100m 123 bpm
51.13 Freestyle 25 m 00:41 2:44/100m 122 bpm
51.14 Freestyle 25 m 00:39 2:36/100m 122 bpm
51.15 Freestyle 25 m 00:42 2:48/100m 122 bpm
51.16 Freestyle 25 m 00:37 2:28/100m 123 bpm
52 Rest — 00:06 — 124 bpm