Various Training Rates based on 20M Fly time
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Mile pace for |
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20m FLY |
100m |
200m |
400m |
800m |
1600m |
3200m |
Infinity |
| Optimum |
00:01.8 |
00:09.6 |
00:19.3 |
00:42.4 |
01:37.4 |
03:44.0 |
04:17.6 |
04:56.3 |
| Good |
|
00:09.6 |
00:20.2 |
00:44.5 |
01:42.3 |
03:55.2 |
04:30.5 |
05:11.1 |
| Moderate |
|
00:09.6 |
00:21.2 |
00:46.7 |
01:47.4 |
04:07.0 |
04:44.0 |
05:26.7 |
| Minimum |
|
00:09.6 |
00:22.3 |
00:49.0 |
01:52.8 |
04:19.3 |
04:58.2 |
05:43.0 |
| Optimum |
00:01.9 |
00:10.5 |
00:20.9 |
00:46.0 |
01:45.8 |
04:03.2 |
04:39.7 |
05:21.7 |
| Good |
|
00:10.5 |
00:21.9 |
00:48.3 |
01:51.0 |
04:15.4 |
04:53.7 |
05:37.8 |
| Moderate |
|
00:10.5 |
00:23.0 |
00:50.7 |
01:56.6 |
04:28.2 |
05:08.4 |
05:54.6 |
| Minimum |
|
00:10.5 |
00:24.2 |
00:53.2 |
02:02.4 |
04:41.6 |
05:23.8 |
06:12.4 |
| Optimum |
00:02.0 |
00:11.0 |
00:22.0 |
00:48.4 |
01:51.3 |
04:16.0 |
04:54.4 |
05:38.6 |
| Good |
|
00:11.0 |
00:23.1 |
00:53.1 |
02:07.5 |
05:06.0 |
05:09.2 |
05:55.5 |
| Moderate |
|
00:11.0 |
00:24.2 |
00:58.1 |
02:25.2 |
05:48.5 |
05:24.6 |
06:13.3 |
| Minimum |
|
00:11.0 |
00:25.3 |
01:03.2 |
02:31.0 |
06:02.4 |
05:40.9 |
06:32.0 |
| Optimum |
00:02.1 |
00:11.6 |
00:23.1 |
00:50.8 |
01:56.9 |
04:28.8 |
05:09.2 |
05:55.5 |
| Good |
|
00:11.6 |
00:24.3 |
00:53.4 |
02:02.7 |
04:42.3 |
05:24.6 |
06:13.3 |
| Moderate |
|
00:11.6 |
00:25.5 |
00:56.0 |
02:08.9 |
04:56.4 |
05:40.9 |
06:32.0 |
| Minimum |
|
00:11.6 |
00:26.7 |
00:58.8 |
02:15.3 |
05:11.2 |
05:57.9 |
06:51.6 |
| Optimum |
00:02.2 |
00:12.1 |
00:24.2 |
00:53.2 |
02:02.5 |
04:41.6 |
05:23.9 |
06:12.5 |
| Good |
|
00:12.1 |
00:25.4 |
00:55.9 |
02:08.6 |
04:55.7 |
05:40.1 |
06:31.1 |
| Moderate |
|
00:12.1 |
00:26.7 |
00:58.7 |
02:15.0 |
05:10.5 |
05:57.1 |
06:50.6 |
| Minimum |
|
00:12.1 |
00:28.0 |
01:01.6 |
02:21.8 |
05:26.0 |
06:14.9 |
07:11.2 |
| Optimum |
00:02.3 |
00:12.6 |
00:25.3 |
00:55.7 |
02:08.0 |
04:54.4 |
05:38.6 |
06:29.4 |
| Good |
|
00:12.6 |
00:26.6 |
00:58.4 |
02:14.4 |
05:09.2 |
05:55.5 |
06:48.9 |
| Moderate |
|
00:12.6 |
00:27.9 |
01:01.4 |
02:21.1 |
05:24.6 |
06:13.3 |
07:09.3 |
| Minimum |
|
00:12.6 |
00:29.3 |
01:04.4 |
02:28.2 |
05:40.9 |
06:32.0 |
07:30.8 |
| Optimum |
00:02.4 |
00:13.2 |
00:26.4 |
00:58.1 |
02:13.6 |
05:07.2 |
05:53.3 |
06:46.3 |
| Good |
|
00:13.2 |
00:27.7 |
01:01.0 |
02:20.3 |
05:22.6 |
06:11.0 |
07:06.6 |
| Moderate |
|
00:13.2 |
00:29.1 |
01:04.0 |
02:27.3 |
05:38.7 |
06:29.5 |
07:28.0 |
| Minimum |
|
00:13.2 |
00:30.6 |
01:07.2 |
02:34.6 |
05:55.7 |
06:49.0 |
07:50.4 |
| Optimum |
00:02.5 |
00:13.7 |
00:27.5 |
01:00.5 |
02:19.2 |
05:20.0 |
06:08.1 |
07:03.3 |
| Good |
|
00:13.7 |
00:28.9 |
01:03.5 |
02:26.1 |
05:36.0 |
06:26.5 |
07:24.4 |
| Moderate |
|
00:13.7 |
00:30.3 |
01:06.7 |
02:33.4 |
05:52.8 |
06:45.8 |
07:46.6 |
| Minimum |
|
00:13.7 |
00:31.8 |
01:10.0 |
02:41.1 |
06:10.5 |
07:06.1 |
08:10.0 |
| Optimum |
00:02.6 |
00:14.3 |
00:28.6 |
01:02.9 |
02:24.7 |
05:32.8 |
06:22.8 |
07:20.2 |
| Good |
|
00:14.3 |
00:30.0 |
01:06.1 |
02:32.0 |
05:49.5 |
06:41.9 |
07:42.2 |
| Moderate |
|
00:14.3 |
00:31.5 |
01:09.4 |
02:39.5 |
06:07.0 |
07:02.0 |
08:05.3 |
| Minimum |
|
00:14.3 |
00:33.1 |
01:12.8 |
02:47.5 |
06:25.3 |
07:23.1 |
08:29.6 |
| Optimum |
00:02.7 |
00:14.9 |
00:29.7 |
01:05.3 |
02:30.3 |
05:45.6 |
06:37.5 |
07:37.1 |
| Good |
|
00:14.9 |
00:31.2 |
01:08.6 |
02:37.8 |
06:02.9 |
06:57.4 |
08:00.0 |
| Moderate |
|
00:14.9 |
00:32.7 |
01:12.0 |
02:45.7 |
06:21.1 |
07:18.2 |
08:24.0 |
| Minimum |
|
00:14.9 |
00:34.4 |
01:15.6 |
02:54.0 |
06:40.1 |
07:40.2 |
08:49.2 |
| Optimum |
00:02.8 |
00:15.4 |
00:30.8 |
01:07.8 |
02:35.8 |
05:58.5 |
06:52.2 |
07:54.1 |
| Good |
|
00:15.4 |
00:32.3 |
01:11.1 |
02:43.6 |
06:16.4 |
07:12.8 |
08:17.8 |
| Moderate |
|
00:15.4 |
00:34.0 |
01:14.7 |
02:51.8 |
06:35.2 |
07:34.5 |
08:42.6 |
| Minimum |
|
00:15.4 |
00:35.7 |
01:18.4 |
03:00.4 |
06:55.0 |
07:57.2 |
09:08.8 |
| Optimum |
00:02.9 |
00:16.0 |
00:31.9 |
01:10.2 |
02:41.4 |
06:11.3 |
07:06.9 |
08:11.0 |
| Good |
|
00:16.0 |
00:33.5 |
01:13.7 |
02:49.5 |
06:29.8 |
07:28.3 |
08:35.5 |
| Moderate |
|
00:16.0 |
00:35.2 |
01:17.4 |
02:58.0 |
06:49.3 |
07:50.7 |
09:01.3 |
| Minimum |
|
00:16.0 |
00:36.9 |
01:21.2 |
03:06.9 |
07:09.8 |
08:14.2 |
09:28.4 |
| Optimum |
00:03.0 |
00:16.5 |
00:33.0 |
01:12.6 |
02:47.0 |
06:24.1 |
07:21.7 |
08:27.9 |
| Good |
|
00:16.5 |
00:34.7 |
01:16.2 |
02:55.3 |
06:43.3 |
07:43.7 |
08:53.3 |
| Moderate |
|
00:16.5 |
00:36.4 |
01:20.0 |
03:04.1 |
07:03.4 |
08:06.9 |
09:20.0 |
| Minimum |
|
00:16.5 |
00:38.2 |
01:24.0 |
03:13.3 |
07:24.6 |
08:31.3 |
09:48.0 |
| Optimum |
00:03.2 |
00:17.6 |
00:35.2 |
01:17.4 |
02:58.1 |
06:49.7 |
07:51.1 |
09:01.8 |
| Good |
|
00:17.6 |
00:37.0 |
01:21.3 |
03:07.0 |
07:10.1 |
08:14.7 |
09:28.9 |
| Moderate |
|
00:17.6 |
00:38.8 |
01:25.4 |
03:16.4 |
07:31.6 |
08:39.4 |
09:57.3 |
| Minimum |
|
00:17.6 |
00:40.7 |
01:29.6 |
03:26.2 |
07:54.2 |
09:05.4 |
10:27.2 |
| Optimum |
00:03.4 |
00:18.7 |
00:37.4 |
01:22.3 |
03:09.2 |
07:15.3 |
08:20.6 |
09:35.6 |
| Good |
|
00:18.7 |
00:39.3 |
01:26.4 |
03:18.7 |
07:37.0 |
08:45.6 |
10:04.4 |
| Moderate |
|
00:18.7 |
00:41.2 |
01:30.7 |
03:28.6 |
07:59.9 |
09:11.9 |
10:34.6 |
| Minimum |
|
00:18.7 |
00:43.3 |
01:35.2 |
03:39.1 |
08:23.9 |
09:39.4 |
11:06.4 |
| Optimum |
00:03.6 |
00:19.8 |
00:39.6 |
01:27.1 |
03:20.4 |
07:40.9 |
08:50.0 |
10:09.5 |
| Good |
|
00:19.8 |
00:41.6 |
01:31.5 |
03:30.4 |
08:03.9 |
09:16.5 |
10:40.0 |
| Moderate |
|
00:19.8 |
00:43.7 |
01:36.0 |
03:40.9 |
08:28.1 |
09:44.3 |
11:12.0 |
| Minimum |
|
00:19.8 |
00:45.8 |
01:40.9 |
03:52.0 |
08:53.5 |
10:13.5 |
11:45.6 |
| Optimum |
00:03.8 |
00:20.9 |
00:41.8 |
01:32.0 |
03:31.5 |
08:06.5 |
09:19.4 |
10:43.4 |
| Good |
|
00:20.9 |
00:43.9 |
01:36.6 |
03:42.1 |
08:30.8 |
09:47.4 |
11:15.5 |
| Moderate |
|
00:20.9 |
00:46.1 |
01:41.4 |
03:53.2 |
08:56.3 |
10:16.8 |
11:49.3 |
| Minimum |
|
00:20.9 |
00:48.4 |
01:46.5 |
04:04.8 |
09:23.1 |
10:47.6 |
12:24.8 |
| Optimum |
00:04.0 |
00:22.0 |
00:44.0 |
01:36.8 |
03:42.6 |
08:32.1 |
09:48.9 |
11:17.2 |
| Good |
|
00:22.0 |
00:46.2 |
01:41.6 |
03:53.8 |
08:57.7 |
10:18.3 |
11:51.1 |
| Moderate |
|
00:22.0 |
00:48.5 |
01:46.7 |
04:05.5 |
09:24.6 |
10:49.2 |
12:26.6 |
| Minimum |
|
00:22.0 |
00:50.9 |
01:52.1 |
04:17.7 |
09:52.8 |
11:21.7 |
13:04.0 |
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