2026-02-04 Swim (Speed)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,220m) |
| Duration | 45:36 |
| Avg Pace | 2:19 /100m |
| Avg HR | 130 bpm |
| Max HR | 160 bpm |
| SWOLF | 35 |
| Strokes/length | 7.5 |
| Calories | 434 |
| Training Effect | 2.6 |
Structure
- Warmup: 40m breaststroke
- FC warmup: 200m FC @ 2:04/100m (SWOLF 33)
- Drills: 200m BR/BK + 200m BR
- Main set: 400m FC
- Cooldown: 180m FC
Main set details
| Interval | Pace | HR | SWOLF |
|---|---|---|---|
| 400m | 2:08 /100m | 150 | 34 |
Notes
Speed day. 400m FC non-stop in main set — 2:08/100m at HR 150, SWOLF 34, stable strokes. FC warmup 200m also good: 2:04/100m.