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 |
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| Optimum |
1.8 |
9.90 |
19.8 |
43.6 |
1:40.3 |
3:50.6 |
4:25.2 |
5:05.0 |
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| Good |
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9.90 |
20.8 |
45.8 |
1:45.3 |
4:02.2 |
4:38.5 |
5:20.3 |
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| Moderate |
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9.90 |
21.8 |
48.1 |
1:50.6 |
4:14.3 |
4:52.4 |
5:36.3 |
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| Minimum |
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9.90 |
22.9 |
50.5 |
1:56.1 |
4:27.0 |
5:07.0 |
5:53.1 |
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| Optimum |
1.9 |
10.45 |
20.9 |
46.0 |
1:45.8 |
4:03.3 |
4:39.8 |
5:21.8 |
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| Good |
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10.45 |
21.9 |
48.3 |
1:51.1 |
4:15.5 |
4:53.8 |
5:37.9 |
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| Moderate |
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10.45 |
23.0 |
50.7 |
1:56.6 |
4:28.3 |
5:08.5 |
5:54.8 |
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| Minimum |
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10.45 |
24.2 |
53.3 |
2:02.5 |
4:41.7 |
5:24.0 |
6:12.5 |
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| Optimum |
2.0 |
11.00 |
22.0 |
48.4 |
1:51.3 |
4:16.0 |
4:54.4 |
5:38.6 |
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| Good |
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11.00 |
23.1 |
50.8 |
1:56.9 |
4:28.8 |
5:09.2 |
5:55.5 |
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| Moderate |
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11.00 |
24.3 |
53.4 |
2:02.7 |
4:42.3 |
5:24.6 |
6:13.3 |
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| Minimum |
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11.00 |
25.5 |
56.0 |
2:08.9 |
4:56.4 |
5:40.9 |
6:32.0 |
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| Optimum |
2.1 |
11.55 |
23.1 |
50.8 |
1:56.8 |
4:28.7 |
5:09.0 |
5:55.4 |
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| Good |
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11.55 |
24.3 |
53.3 |
2:02.7 |
4:42.2 |
5:24.5 |
6:13.2 |
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| Moderate |
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11.55 |
25.5 |
56.0 |
2:08.8 |
4:56.3 |
5:40.7 |
6:31.8 |
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| Minimum |
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11.55 |
26.7 |
58.8 |
2:15.3 |
5:11.1 |
5:57.8 |
6:51.4 |
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| Optimum |
2.2 |
12.10 |
24.2 |
53.2 |
2:02.4 |
4:41.4 |
5:23.6 |
6:12.2 |
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| Good |
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12.10 |
25.4 |
55.9 |
2:08.5 |
4:55.5 |
5:39.8 |
6:30.8 |
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| Moderate |
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12.10 |
26.7 |
58.7 |
2:14.9 |
5:10.3 |
5:56.8 |
6:50.3 |
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| Minimum |
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12.10 |
28.0 |
61.6 |
2:21.6 |
5:25.8 |
6:14.7 |
7:10.9 |
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| Optimum |
2.3 |
12.65 |
25.3 |
55.7 |
2:08.1 |
4:54.7 |
5:38.9 |
6:29.7 |
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| Good |
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12.65 |
26.6 |
58.5 |
2:14.5 |
5:09.4 |
5:55.8 |
6:49.2 |
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| Moderate |
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12.65 |
27.9 |
61.4 |
2:21.2 |
5:24.9 |
6:13.6 |
7:09.6 |
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| Minimum |
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12.65 |
29.3 |
64.5 |
2:28.3 |
5:41.1 |
6:32.3 |
7:31.1 |
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| Optimum |
2.4 |
13.20 |
26.4 |
58.1 |
2:13.6 |
5:07.3 |
5:53.5 |
6:46.5 |
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| Good |
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13.20 |
27.7 |
61.0 |
2:20.3 |
5:22.7 |
6:11.1 |
7:06.8 |
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| Moderate |
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13.20 |
29.1 |
64.1 |
2:27.3 |
5:38.9 |
6:29.7 |
7:28.1 |
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| Minimum |
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13.20 |
30.6 |
67.3 |
2:34.7 |
5:55.8 |
6:49.2 |
7:50.5 |
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| Optimum |
2.5 |
13.75 |
27.5 |
60.5 |
2:19.2 |
5:20.0 |
6:08.1 |
7:03.3 |
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| Good |
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13.75 |
28.9 |
63.5 |
2:26.1 |
5:36.0 |
6:26.5 |
7:24.4 |
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| Moderate |
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13.75 |
30.3 |
66.7 |
2:33.4 |
5:52.8 |
6:45.8 |
7:46.6 |
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| Minimum |
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13.75 |
31.8 |
70.0 |
2:41.1 |
6:10.5 |
7:06.1 |
8:10.0 |
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| Optimum |
2.6 |
14.30 |
28.6 |
62.9 |
2:24.7 |
5:32.7 |
6:22.7 |
7:20.0 |
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| Good |
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14.30 |
30.0 |
66.0 |
2:31.9 |
5:49.4 |
6:41.8 |
7:42.1 |
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| Moderate |
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14.30 |
31.5 |
69.3 |
2:39.5 |
6:06.8 |
7:01.9 |
8:05.2 |
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| Minimum |
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14.30 |
33.1 |
72.8 |
2:47.5 |
6:25.2 |
7:23.0 |
8:29.4 |
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| Optimum |
2.7 |
14.85 |
29.7 |
65.3 |
2:30.2 |
5:45.4 |
6:37.3 |
7:36.8 |
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| Good |
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14.85 |
31.2 |
68.6 |
2:37.7 |
6:02.7 |
6:57.1 |
7:59.7 |
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| Moderate |
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14.85 |
32.7 |
72.0 |
2:45.6 |
6:20.8 |
7:18.0 |
8:23.7 |
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| Minimum |
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14.85 |
34.4 |
75.6 |
2:53.9 |
6:39.9 |
7:39.9 |
8:48.8 |
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| Optimum |
2.8 |
15.40 |
30.8 |
67.8 |
2:35.9 |
5:58.7 |
6:52.5 |
7:54.3 |
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| Good |
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15.40 |
32.3 |
71.2 |
2:43.7 |
6:16.6 |
7:13.1 |
8:18.0 |
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| Moderate |
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15.40 |
34.0 |
74.7 |
2:51.9 |
6:35.4 |
7:34.7 |
8:42.9 |
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| Minimum |
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15.40 |
35.7 |
78.5 |
3:00.5 |
6:55.2 |
7:57.5 |
9:09.1 |
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| Optimum |
2.9 |
15.95 |
31.9 |
70.2 |
2:41.5 |
6:11.4 |
7:07.1 |
8:11.1 |
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| Good |
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15.95 |
33.5 |
73.7 |
2:49.5 |
6:29.9 |
7:28.4 |
8:35.7 |
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| Moderate |
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15.95 |
35.2 |
77.4 |
2:58.0 |
6:49.4 |
7:50.8 |
9:01.5 |
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| Minimum |
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15.95 |
36.9 |
81.3 |
3:06.9 |
7:09.9 |
8:14.4 |
9:28.5 |
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| Optimum |
3.0 |
16.50 |
33.0 |
72.6 |
2:47.0 |
6:24.1 |
7:21.7 |
8:27.9 |
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| Good |
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16.50 |
34.7 |
76.2 |
2:55.3 |
6:43.3 |
7:43.7 |
8:53.3 |
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| Moderate |
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16.50 |
36.4 |
80.0 |
3:04.1 |
7:03.4 |
8:06.9 |
9:20.0 |
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| Minimum |
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16.50 |
38.2 |
84.0 |
3:13.3 |
7:24.6 |
8:31.3 |
9:48.0 |
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| Optimum |
3.2 |
17.60 |
35.2 |
77.4 |
2:58.0 |
6:49.4 |
7:50.9 |
9:01.5 |
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| Good |
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17.60 |
37.0 |
81.3 |
3:06.9 |
7:09.9 |
8:14.4 |
9:28.6 |
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| Moderate |
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17.60 |
38.8 |
85.3 |
3:16.3 |
7:31.4 |
8:39.1 |
9:57.0 |
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| Minimum |
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17.60 |
40.7 |
89.6 |
3:26.1 |
7:54.0 |
9:05.1 |
10:26.8 |
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| Optimum |
3.4 |
18.70 |
37.4 |
82.3 |
3:09.3 |
7:15.4 |
8:20.7 |
9:35.8 |
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| Good |
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18.70 |
39.3 |
86.4 |
3:18.8 |
7:37.1 |
8:45.7 |
10:04.6 |
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| Moderate |
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18.70 |
41.2 |
90.7 |
3:28.7 |
7:60.0 |
9:12.0 |
10:34.8 |
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| Minimum |
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18.70 |
43.3 |
95.3 |
3:39.1 |
8:24.0 |
9:39.6 |
11:06.5 |
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| Optimum |
3.6 |
19.80 |
39.6 |
87.1 |
3:20.3 |
7:40.8 |
8:49.9 |
10:09.4 |
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| Good |
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19.80 |
41.6 |
91.5 |
3:30.3 |
8:03.8 |
9:16.4 |
10:39.8 |
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| Moderate |
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19.80 |
43.7 |
96.0 |
3:40.9 |
8:28.0 |
9:44.2 |
11:11.8 |
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| Minimum |
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19.80 |
45.8 |
100.8 |
3:51.9 |
8:53.4 |
10:13.4 |
11:45.4 |
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| Optimum |
3.8 |
20.90 |
41.8 |
92.0 |
3:31.6 |
8:06.7 |
9:19.7 |
10:43.6 |
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| Good |
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20.90 |
43.9 |
96.6 |
3:42.2 |
8:31.0 |
9:47.7 |
11:15.8 |
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| Moderate |
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20.90 |
46.1 |
101.4 |
3:53.3 |
8:56.6 |
10:17.0 |
11:49.6 |
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| Minimum |
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20.90 |
48.4 |
106.5 |
4:05.0 |
9:23.4 |
10:47.9 |
12:25.1 |
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| Optimum |
4.0 |
22.00 |
44.0 |
96.8 |
3:42.6 |
8:32.1 |
9:48.9 |
11:17.2 |
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| Good |
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22.00 |
46.2 |
101.6 |
3:53.8 |
8:57.7 |
10:18.3 |
11:51.1 |
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| Moderate |
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22.00 |
48.5 |
106.7 |
4:05.5 |
9:24.6 |
10:49.2 |
12:26.6 |
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| Minimum |
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22.00 |
50.9 |
112.1 |
4:17.7 |
9:52.8 |
11:21.7 |
13:04.0 |
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