Wednesday, Feb 25, 2026 · 18:32
Plan
Wednesday — Continuous Aerobic Durability (2,000m)
Stroke count 14-16 per 25m. If at 13, slow down and lengthen.
| Block |
Dist |
Cum |
Pace |
HR |
? |
| Continuous swim |
2,000m |
2,000m |
2:08-2:12 |
132-138 |
i
|
| Negative split |
Final 400m (within 2,000m) |
— |
2:05-2:08 |
≤138 |
i
|
Execution
| Distance |
Duration |
Pace (avg) |
Avg HR |
Max HR |
Strokes (avg) |
SWOLF (avg) |
Calories |
| 2050 m |
00:46:37 |
2:16/100m |
127 bpm |
139 bpm |
14 |
48 |
620 |
Intervals & lengths
| # |
Stroke |
Dist |
Time |
Pace |
HR |
| 1 |
Freestyle |
2050 m |
46:30 |
2:16/100m |
127 bpm |
| 1.1 |
Freestyle |
25 m |
00:27 |
1:48/100m |
106 bpm |
| 1.2 |
Freestyle |
25 m |
00:32 |
2:08/100m |
122 bpm |
| 1.3 |
Freestyle |
25 m |
00:30 |
2:00/100m |
124 bpm |
| 1.4 |
Freestyle |
25 m |
00:31 |
2:04/100m |
125 bpm |
| 1.5 |
Freestyle |
25 m |
00:35 |
2:20/100m |
125 bpm |
| 1.6 |
Freestyle |
25 m |
00:32 |
2:08/100m |
124 bpm |
| 1.7 |
Freestyle |
25 m |
00:31 |
2:04/100m |
126 bpm |
| 1.8 |
Freestyle |
25 m |
00:34 |
2:16/100m |
124 bpm |
| 1.9 |
Freestyle |
25 m |
00:30 |
2:00/100m |
123 bpm |
| 1.10 |
Freestyle |
25 m |
00:34 |
2:16/100m |
125 bpm |
| 1.11 |
Freestyle |
25 m |
00:32 |
2:08/100m |
124 bpm |
| 1.12 |
Freestyle |
25 m |
00:33 |
2:12/100m |
126 bpm |
| 1.13 |
Freestyle |
25 m |
00:32 |
2:08/100m |
126 bpm |
| 1.14 |
Freestyle |
25 m |
00:33 |
2:12/100m |
126 bpm |
| 1.15 |
Freestyle |
25 m |
00:31 |
2:04/100m |
125 bpm |
| 1.16 |
Freestyle |
25 m |
00:32 |
2:08/100m |
126 bpm |
| 1.17 |
Freestyle |
25 m |
00:30 |
2:00/100m |
129 bpm |
| 1.18 |
Freestyle |
25 m |
00:35 |
2:20/100m |
129 bpm |
| 1.19 |
Freestyle |
25 m |
00:32 |
2:08/100m |
127 bpm |
| 1.20 |
Freestyle |
25 m |
00:32 |
2:08/100m |
125 bpm |
| 1.21 |
Freestyle |
25 m |
00:32 |
2:08/100m |
125 bpm |
| 1.22 |
Freestyle |
25 m |
00:33 |
2:12/100m |
124 bpm |
| 1.23 |
Freestyle |
25 m |
00:34 |
2:16/100m |
127 bpm |
| 1.24 |
Freestyle |
25 m |
00:34 |
2:16/100m |
128 bpm |
| 1.25 |
Freestyle |
25 m |
00:33 |
2:12/100m |
125 bpm |
| 1.26 |
Freestyle |
25 m |
00:33 |
2:12/100m |
125 bpm |
| 1.27 |
Freestyle |
25 m |
00:33 |
2:12/100m |
126 bpm |
| 1.28 |
Freestyle |
25 m |
00:32 |
2:08/100m |
127 bpm |
| 1.29 |
Freestyle |
25 m |
00:33 |
2:12/100m |
126 bpm |
| 1.30 |
Freestyle |
25 m |
00:35 |
2:20/100m |
126 bpm |
| 1.31 |
Freestyle |
25 m |
00:32 |
2:08/100m |
128 bpm |
| 1.32 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.33 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.34 |
Freestyle |
25 m |
00:37 |
2:28/100m |
123 bpm |
| 1.35 |
Freestyle |
25 m |
00:30 |
2:00/100m |
125 bpm |
| 1.36 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.37 |
Freestyle |
25 m |
00:34 |
2:16/100m |
128 bpm |
| 1.38 |
Freestyle |
25 m |
00:35 |
2:20/100m |
127 bpm |
| 1.39 |
Freestyle |
25 m |
00:33 |
2:12/100m |
127 bpm |
| 1.40 |
Freestyle |
25 m |
00:34 |
2:16/100m |
126 bpm |
| 1.41 |
Freestyle |
25 m |
00:33 |
2:12/100m |
129 bpm |
| 1.42 |
Freestyle |
25 m |
00:32 |
2:08/100m |
131 bpm |
| 1.43 |
Freestyle |
25 m |
00:36 |
2:24/100m |
127 bpm |
| 1.44 |
Freestyle |
25 m |
00:33 |
2:12/100m |
126 bpm |
| 1.45 |
Freestyle |
25 m |
00:36 |
2:24/100m |
126 bpm |
| 1.46 |
Freestyle |
25 m |
00:32 |
2:08/100m |
129 bpm |
| 1.47 |
Freestyle |
25 m |
00:37 |
2:28/100m |
127 bpm |
| 1.48 |
Freestyle |
25 m |
00:36 |
2:24/100m |
125 bpm |
| 1.49 |
Freestyle |
25 m |
00:34 |
2:16/100m |
126 bpm |
| 1.50 |
Freestyle |
25 m |
00:37 |
2:28/100m |
126 bpm |
| 1.51 |
Freestyle |
25 m |
00:34 |
2:16/100m |
126 bpm |
| 1.52 |
Freestyle |
25 m |
00:37 |
2:28/100m |
126 bpm |
| 1.53 |
Freestyle |
25 m |
00:35 |
2:20/100m |
127 bpm |
| 1.54 |
Freestyle |
25 m |
00:35 |
2:20/100m |
126 bpm |
| 1.55 |
Freestyle |
25 m |
00:35 |
2:20/100m |
126 bpm |
| 1.56 |
Freestyle |
25 m |
00:37 |
2:28/100m |
127 bpm |
| 1.57 |
Freestyle |
25 m |
00:37 |
2:28/100m |
125 bpm |
| 1.58 |
Freestyle |
25 m |
00:36 |
2:24/100m |
125 bpm |
| 1.59 |
Freestyle |
25 m |
00:36 |
2:24/100m |
127 bpm |
| 1.60 |
Freestyle |
25 m |
00:35 |
2:20/100m |
131 bpm |
| 1.61 |
Freestyle |
25 m |
00:36 |
2:24/100m |
131 bpm |
| 1.62 |
Freestyle |
25 m |
00:34 |
2:16/100m |
132 bpm |
| 1.63 |
Freestyle |
25 m |
00:41 |
2:44/100m |
129 bpm |
| 1.64 |
Freestyle |
25 m |
00:36 |
2:24/100m |
128 bpm |
| 1.65 |
Freestyle |
25 m |
00:35 |
2:20/100m |
130 bpm |
| 1.66 |
Freestyle |
25 m |
00:34 |
2:16/100m |
133 bpm |
| 1.67 |
Freestyle |
25 m |
00:34 |
2:16/100m |
135 bpm |
| 1.68 |
Freestyle |
25 m |
00:36 |
2:24/100m |
134 bpm |
| 1.69 |
Freestyle |
25 m |
00:34 |
2:16/100m |
135 bpm |
| 1.70 |
Freestyle |
25 m |
00:35 |
2:20/100m |
136 bpm |
| 1.71 |
Freestyle |
25 m |
00:39 |
2:36/100m |
131 bpm |
| 1.72 |
Freestyle |
25 m |
00:35 |
2:20/100m |
129 bpm |
| 1.73 |
Freestyle |
25 m |
00:34 |
2:16/100m |
130 bpm |
| 1.74 |
Freestyle |
25 m |
00:38 |
2:32/100m |
130 bpm |
| 1.75 |
Freestyle |
25 m |
00:35 |
2:20/100m |
128 bpm |
| 1.76 |
Freestyle |
25 m |
00:38 |
2:32/100m |
129 bpm |
| 1.77 |
Freestyle |
25 m |
00:37 |
2:28/100m |
130 bpm |
| 1.78 |
Freestyle |
25 m |
00:38 |
2:32/100m |
130 bpm |
| 1.79 |
Freestyle |
25 m |
00:34 |
2:16/100m |
134 bpm |
| 1.80 |
Freestyle |
25 m |
00:37 |
2:28/100m |
132 bpm |
| 1.81 |
Freestyle |
25 m |
00:35 |
2:20/100m |
129 bpm |
| 1.82 |
Freestyle |
25 m |
00:34 |
2:16/100m |
129 bpm |
| 2 |
Rest |
— |
00:04 |
— |
129 bpm |