2026-01-21 Swim (Speed)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,340m) |
| Duration | 50:49 |
| Avg Pace | ~2:11 /100m (main set) |
| Avg HR | 134 bpm |
| Max HR | 165 bpm |
| SWOLF | 33-37 |
| Strokes/length | 8-9 |
| Calories | 528 |
Structure
- Warmup: 200m (FC + BR)
- Drills: 400m (fingertip + 6-3-6)
- Main set: 4x(2x100m) FC — Speed
- Pace: 2:04-2:17 /100m
- SWOLF: 33-37
- HR: 136-146
- Cooldown: 100m breaststroke
Main set details
| Block | 100m #1 | 100m #2 |
|---|---|---|
| 1 | 2:17 | 2:14 |
| 2 | 2:09 | 2:07 |
| 3 | 2:14 | 2:17 |
| 4 | 2:04 | 2:07 |
Avg pace: 2:11 /100m
Notes
Speed day — faster than usual. Best 100m: 2:04 (SWOLF 33). Stable stroke count 8-9 per length.