St.Louis Rock and Roll Half Marathon

Swim Workout 10/11/2016

Intervals	Swim Stroke	Lengths	Distance	Time	Cumulative Time	Avg Pace	Total Strokes	Avg Strokes
1	FreeStyle	16	400	08:04.6	0:08:04	2:01	206	12
2	FreeStyle	12	300	06:00.9	0:09:07	2:05	149	12
3	FreeStyle	2	50	00:55.6	10:05:00	1:51	27	13
4	FreeStyle	2	50	01:05.0	10:58:00	2:10	31	15
5	FreeStyle	2	50	00:59.3	11:54:00	1:58	27	13
6	FreeStyle	2	50	00:59.9	17:56:00	1:59	27	13
7	FreeStyle	4	100	02:07.2	20:12:00	2:07	54	13
Summary		40			20:12:00	2:02	521	13

Swim Workout 10/3/2016

Intervals	Swim Stroke	Lengths	Distance	Time	Cumulative Time	Avg Pace	Total Strokes	Avg Strokes
1	FreeStyle	16	400	08:19.3	0:08:19	2:04	201	12
2	FreeStyle	2	50	00:48.2	0:09:07	1:36	24	12
3	FreeStyle	2	50	00:57.5	10:05:00	1:54	25	12
4	FreeStyle	2	50	00:52.6	10:58:00	1:42	24	13
5	FreeStyle	3	75	00:56.7	11:54:00	1:35	19	6
6	FreeStyle	11	275	06:01.9	17:56:00	2:11	144	13
7	FreeStyle	4	100	02:15.3	20:12:00	2:15	57	14
Summary		40	1000		20:13:00	2:02	494	12

Sunday Long Run