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Thursday, Feb 26, 2026 · 18:52

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 00:50:52 2:33/100m 133 bpm 154 bpm 13 44 715

Intervals & lengths

# Stroke Dist Time Pace HR
1 Mixed 400 m 09:04 2:16/100m 128 bpm
1.1 Freestyle 25 m 00:35 2:20/100m 110 bpm
1.2 Freestyle 25 m 00:32 2:08/100m 127 bpm
1.3 Freestyle 25 m 00:36 2:24/100m 124 bpm
1.4 Freestyle 25 m 00:32 2:08/100m 124 bpm
1.5 Freestyle 25 m 00:32 2:08/100m 130 bpm
1.6 Freestyle 25 m 00:36 2:24/100m 130 bpm
1.7 Breaststroke 25 m 00:35 2:20/100m 129 bpm
1.8 Freestyle 25 m 00:31 2:04/100m 138 bpm
1.9 Freestyle 25 m 00:33 2:12/100m 138 bpm
1.10 Freestyle 25 m 00:34 2:16/100m 133 bpm
1.11 Freestyle 25 m 00:34 2:16/100m 128 bpm
1.12 Freestyle 25 m 00:36 2:24/100m 130 bpm
1.13 Freestyle 25 m 00:34 2:16/100m 130 bpm
1.14 Freestyle 25 m 00:37 2:28/100m 125 bpm
1.15 Freestyle 25 m 00:37 2:28/100m 122 bpm
1.16 Freestyle 25 m 00:33 2:12/100m 123 bpm
2 Rest — 00:38 — 117 bpm
3 Freestyle 50 m 00:58 1:56/100m 119 bpm
3.1 Freestyle 25 m 00:30 2:00/100m 112 bpm
3.2 Freestyle 25 m 00:28 1:52/100m 128 bpm
4 Rest — 00:20 — 130 bpm
5 Freestyle 50 m 00:56 1:52/100m 129 bpm
5.1 Freestyle 25 m 00:30 2:00/100m 124 bpm
5.2 Freestyle 25 m 00:27 1:48/100m 136 bpm
6 Rest — 00:23 — 135 bpm
7 Freestyle 50 m 00:55 1:50/100m 133 bpm
7.1 Freestyle 25 m 00:29 1:56/100m 127 bpm
7.2 Freestyle 25 m 00:27 1:48/100m 140 bpm
8 Rest — 00:21 — 139 bpm
9 Freestyle 50 m 00:55 1:50/100m 135 bpm
9.1 Freestyle 25 m 00:28 1:52/100m 128 bpm
9.2 Freestyle 25 m 00:27 1:48/100m 142 bpm
10 Rest — 00:37 — 136 bpm
11 Freestyle 100 m 01:52 1:52/100m 143 bpm
11.1 Freestyle 25 m 00:27 1:48/100m 129 bpm
11.2 Freestyle 25 m 00:28 1:52/100m 145 bpm
11.3 Freestyle 25 m 00:29 1:56/100m 147 bpm
11.4 Freestyle 25 m 00:28 1:52/100m 148 bpm
12 Rest — 00:21 — 145 bpm
13 Freestyle 100 m 01:56 1:56/100m 141 bpm
13.1 Freestyle 25 m 00:29 1:56/100m 135 bpm
13.2 Freestyle 25 m 00:30 2:00/100m 139 bpm
13.3 Freestyle 25 m 00:29 1:56/100m 144 bpm
13.4 Freestyle 25 m 00:28 1:52/100m 145 bpm
14 Rest — 00:20 — 142 bpm
15 Rest — — — —
15.1 Rest — — — —
16 Rest — 00:13 — 129 bpm
17 Freestyle 100 m 01:56 1:56/100m 137 bpm
17.1 Freestyle 25 m 00:32 2:08/100m 124 bpm
17.2 Freestyle 25 m 00:27 1:48/100m 136 bpm
17.3 Freestyle 25 m 00:32 2:08/100m 144 bpm
17.4 Freestyle 25 m 00:25 1:40/100m 146 bpm
18 Rest — 00:23 — 142 bpm
19 Freestyle 100 m 01:59 1:59/100m 141 bpm
19.1 Freestyle 25 m 00:33 2:12/100m 135 bpm
19.2 Freestyle 25 m 00:28 1:52/100m 142 bpm
19.3 Freestyle 25 m 00:30 2:00/100m 145 bpm
19.4 Freestyle 25 m 00:27 1:48/100m 145 bpm
20 Rest — 00:31 — 137 bpm
21 Freestyle 100 m 01:53 1:53/100m 142 bpm
21.1 Freestyle 25 m 00:28 1:52/100m 125 bpm
21.2 Freestyle 25 m 00:29 1:56/100m 143 bpm
21.3 Freestyle 25 m 00:30 2:00/100m 149 bpm
21.4 Freestyle 25 m 00:26 1:44/100m 153 bpm
22 Rest — 00:31 — 144 bpm
23 Freestyle 100 m 01:59 1:59/100m 139 bpm
23.1 Freestyle 25 m 00:31 2:04/100m 129 bpm
23.2 Freestyle 25 m 00:30 2:00/100m 140 bpm
23.3 Freestyle 25 m 00:31 2:04/100m 144 bpm
23.4 Freestyle 25 m 00:28 1:52/100m 145 bpm
24 Rest — 00:32 — 138 bpm
25 Freestyle 100 m 01:58 1:58/100m 139 bpm
25.1 Freestyle 25 m 00:29 1:56/100m 127 bpm
25.2 Freestyle 25 m 00:30 2:00/100m 140 bpm
25.3 Freestyle 25 m 00:32 2:08/100m 144 bpm
25.4 Freestyle 25 m 00:27 1:48/100m 144 bpm
26 Rest — 00:31 — 140 bpm
27 Freestyle 100 m 01:58 1:58/100m 141 bpm
27.1 Freestyle 25 m 00:31 2:04/100m 130 bpm
27.2 Freestyle 25 m 00:29 1:56/100m 141 bpm
27.3 Freestyle 25 m 00:31 2:04/100m 145 bpm
27.4 Freestyle 25 m 00:28 1:52/100m 148 bpm
28 Rest — 00:35 — 137 bpm
29 Freestyle 100 m 02:01 2:01/100m 138 bpm
29.1 Freestyle 25 m 00:30 2:00/100m 121 bpm
29.2 Freestyle 25 m 00:29 1:56/100m 140 bpm
29.3 Freestyle 25 m 00:33 2:12/100m 146 bpm
29.4 Freestyle 25 m 00:29 1:56/100m 146 bpm
30 Rest — 00:35 — 133 bpm
31 Freestyle 100 m 02:02 2:02/100m 138 bpm
31.1 Freestyle 25 m 00:32 2:08/100m 122 bpm
31.2 Freestyle 25 m 00:31 2:04/100m 138 bpm
31.3 Freestyle 25 m 00:31 2:04/100m 146 bpm
31.4 Freestyle 25 m 00:28 1:52/100m 147 bpm
32 Rest — 00:36 — 130 bpm
33 Freestyle 50 m 01:11 2:22/100m 121 bpm
33.1 Freestyle 25 m 00:38 2:32/100m 119 bpm
33.2 Freestyle 25 m 00:33 2:12/100m 124 bpm
34 Rest — 00:20 — 124 bpm
35 Freestyle 50 m 00:57 1:54/100m 130 bpm
35.1 Freestyle 25 m 00:29 1:56/100m 122 bpm
35.2 Freestyle 25 m 00:28 1:52/100m 139 bpm
36 Rest — 00:21 — 140 bpm
37 Freestyle 50 m 01:09 2:18/100m 125 bpm
37.1 Freestyle 25 m 00:38 2:32/100m 125 bpm
37.2 Freestyle 25 m 00:31 2:04/100m 126 bpm
38 Rest — 00:25 — 124 bpm
39 Freestyle 50 m 00:58 1:56/100m 127 bpm
39.1 Freestyle 25 m 00:30 2:00/100m 119 bpm
39.2 Freestyle 25 m 00:28 1:52/100m 136 bpm
40 Rest — 00:49 — 123 bpm
41 Freestyle 200 m 04:48 2:24/100m 124 bpm
41.1 Freestyle 25 m 00:36 2:24/100m 110 bpm
41.2 Freestyle 25 m 00:33 2:12/100m 125 bpm
41.3 Freestyle 25 m 00:36 2:24/100m 129 bpm
41.4 Freestyle 25 m 00:36 2:24/100m 128 bpm
41.5 Freestyle 25 m 00:38 2:32/100m 125 bpm
41.6 Freestyle 25 m 00:36 2:24/100m 124 bpm
41.7 Freestyle 25 m 00:37 2:28/100m 125 bpm
41.8 Freestyle 25 m 00:35 2:20/100m 124 bpm
42 Rest — 00:02 — 124 bpm