2026-01-28 Swim (Speed)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,100m) |
| Duration | ~50 min (Garmin: 2:06:59 — watch not stopped) |
| Avg Pace | 2:45 /100m |
| Avg HR | 108 bpm (low — long rest at end) |
| Max HR | 159 bpm |
| SWOLF | 42 |
| Strokes/length | 8.8 |
| Calories | 707 |
| Training Effect | 2.4 |
Structure
- Warmup: 80m breaststroke
- Drills/mixed: 200m + 180m (FC + BR + BK)
- Main set: 200m + 220m + 220m FC
- Cooldown: long rest (watch not stopped)
Main set details
| Interval | Pace | HR | SWOLF |
|---|---|---|---|
| 200m | 2:08 /100m | 140 | 34 |
| 220m | 2:19 /100m | 126 | 36 |
| 220m | 2:36 /100m | 139 | 40 |
Notes
Speed day. Best interval: 200m in 4:17 (2:08/100m, SWOLF 34) — new pace record for 200m! Watch wasn't stopped after the session, hence 2:06:59 duration. Real time ~50 min.