2026-01-16 Swim
Summary
| Parameter | Value |
|---|---|
| Distance | 1,600m (Garmin: 1,360m) |
| Duration | 49:12 |
| Avg Pace | ~2:05 /100m (main set) |
| Avg HR | 140 bpm |
| Max HR | 174 bpm |
| SWOLF | 41 (32-36 on intervals) |
| Strokes/length | 8-9 |
| Calories | 546 |
Structure
- Warmup: 200m (100m FC + 100m BR)
- Fingertip drill: 5x(20m drill + 20m swim) = 200m
- 6-3-6 drill: 200m
- Main set: 4x(100m + 30s + 100m), 1 min rest between blocks = 800m
- Progression toward 200m intervals
- Pace: 1:59-2:14 /100m
- HR: 145-150
- Cooldown: 200m breaststroke
Notes
Garmin missed ~240m — miscounts turns and drills. Main set: steady pace ~2:05/100m, SWOLF 32-36. HR in Z2-Z3. Next step: increase rest within blocks or decrease between blocks, moving toward clean 200m intervals.