Workout #,Workout Name,Interval #,Interval Type,Interval Start,Time,Distance (m),Strokes,Avg Speed (m/s),Avg Pace (/500m),Avg SR,Max SR,Avg HR,Max HR
1,Just Go,1,Just Go,17:51:07,14:42,2854,291,3.23,2:34.6,19.8,34.4,140,164
2,500 m / 3:00 rest ...,1,Distance (500 m),18:07:21,1:55,500,59,4.34,1:55.1,30.7,40.8,164,180
2,500 m / 3:00 rest ...,2,Rest (3:00),18:09:16,3:00,547,56,3.04,2:44.6,18.7,22.7,148,179
2,500 m / 3:00 rest ...,3,Distance (500 m),18:12:16,1:59,500,60,4.17,1:59.8,30.0,30.7,168,179
2,500 m / 3:00 rest ...,4,Rest (3:00),18:14:16,3:00,453,53,2.52,3:18.6,17.7,29.4,146,179
2,500 m / 3:00 rest ...,5,Distance (500 m),18:17:16,1:54,500,58,4.38,1:54.2,30.5,32.8,170,180
2,500 m / 3:00 rest ...,6,Rest (3:00),18:19:10,3:00,557,60,3.10,2:41.5,20.0,22.2,155,180
2,500 m / 3:00 rest ...,7,Distance (500 m),18:22:10,1:58,500,59,4.21,1:58.7,29.8,31.0,172,179
2,500 m / 3:00 rest ...,8,Rest (3:00),18:24:09,3:00,316,40,1.89,4:24.0,14.4,24.6,159,179
2,500 m / 3:00 rest ...,9,Distance (500 m),18:27:09,1:59,500,61,4.18,1:59.5,30.6,38.1,166,179
2,500 m / 3:00 rest ...,10,Rest (3:00),18:29:09,3:00,530,59,2.95,2:49.7,19.7,29.4,152,179
2,500 m / 3:00 rest ...,11,Distance (500 m),18:32:09,2:03,500,63,4.04,2:03.7,30.6,32.4,171,180
2,500 m / 3:00 rest ...,12,Rest (3:00),18:34:13,3:00,455,54,2.53,3:17.6,18.0,25.2,151,180
2,500 m / 3:00 rest ...,13,Distance (500 m),18:37:13,1:55,500,56,4.33,1:55.5,29.1,30.4,169,178
2,500 m / 3:00 rest ...,14,Rest (3:00),18:39:08,3:00,508,53,2.82,2:57.1,17.7,24.9,153,179
2,500 m / 3:00 rest ...,15,Distance (500 m),18:42:08,1:53,500,61,4.43,1:53.0,32.4,36.1,171,181
2,500 m / 3:00 rest ...,16,Rest (3:00),18:44:01,0:20,45,2,2.24,3:43.0,5.9,19.7,181,182
3,Just Go,1,Just Go,18:45:25,14:59,2800,296,3.11,2:40.6,19.8,29.8,144,157