2026-01-30 Swim (Volume)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,180m) |
| Duration | 52:08 |
| Avg Pace | 3:58 /100m (low — long warmup) |
| Avg HR | 112 bpm |
| Max HR | 155 bpm |
| SWOLF | 56 |
| Strokes/length | 8.9 |
| Calories | 379 |
| Training Effect | 2.1 |
Structure
- Warmup/drills: 520m (BR + BK + FC, ~29 min)
- Main set: 160m + 180m + 200m FC
- Cooldown: 120m breaststroke
Main set details
| Interval | Pace | HR | SWOLF |
|---|---|---|---|
| 160m | 2:01 /100m | 133 | 32 |
| 180m | 2:33 /100m | 127 | 40 |
| 200m | 2:17 /100m | 142 | 36 |
Notes
Volume day. Long warmup ~520m (mixed styles). Main set: 160m + 180m + 200m FC. Best interval: 160m at 2:01/100m (SWOLF 32). 200m at 2:17/100m with HR 142, stable SWOLF 34-38.