2026-01-23 Swim (Volume)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,180m) |
| Duration | 48:02 |
| Avg Pace | 2:42 /100m |
| Avg HR | 138 bpm |
| Max HR | 175 bpm |
| SWOLF | 41 |
| Strokes/length | 8.1 |
| Calories | 511 |
| Training Effect | 3.0 |
Structure
- Warmup: 40m breaststroke
- Drills/mixed: 220m + 220m (FC + BR + BK)
- Main set: 2x100m + 200m + 100m + 2x80m FC
- Cooldown: 40m breaststroke
Main set details
| Interval | Pace | HR | SWOLF |
|---|---|---|---|
| 100m #1 | 2:07 /100m | 157 | 34 |
| 100m #2 | 2:04 /100m | 159 | 34 |
| 200m | 2:15 /100m | 151 | 35 |
| 100m #3 | 2:15 /100m | 131 | 34 |
| 80m #1 | 2:41 /100m | 153 | 42 |
| 80m #2 | 2:53 /100m | 136 | 45 |
Notes
Best 100m: 2:04 (SWOLF 34). First two intervals fast, then fatigue. 80m intervals at the end — first length of each was slow (starting after rest).