2026-01-26 Swim (Technique)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,200m) |
| Duration | 49:50 |
| Avg Pace | 2:56 /100m |
| Avg HR | 136 bpm |
| Max HR | 162 bpm |
| SWOLF | 44 |
| Strokes/length | 9.1 |
| Calories | 509 |
| Training Effect | 2.8 |
Structure
- Warmup: 200m (FC + BR)
- Main set: 200m + 180m + 200m + 220m + 180m FC
- Cooldown: 20m breaststroke
Main set details
| Interval | Pace | HR | SWOLF |
|---|---|---|---|
| 200m | 2:37 /100m | 143 | 41 |
| 180m | 2:26 /100m | 148 | 39 |
| 200m | 2:24 /100m | 143 | 38 |
| 220m | 2:42 /100m | 143 | 41 |
| 180m | 2:27 /100m | 146 | 38 |
Notes
Technique day — long intervals 180-220m FC. Best pace: 2:24/100m (SWOLF 38). HR stable 143-148 on main work. Total main set volume ~980m.