2026-02-06 Swim (Volume)
Summary
| Parameter | Value |
|---|---|
| Distance | 1,800m (Garmin: 1,440m) |
| Duration | 52:55 |
| Avg Pace | 2:12 /100m |
| Avg HR | 133 bpm |
| Max HR | 159 bpm |
| SWOLF | 35 |
| Strokes/length | 8.4 |
| Calories | 505 |
| Training Effect | 2.8 |
Structure
- Warmup: 20m breaststroke
- Set 1: 400m FC @ 2:05/100m
- Set 2: 620m FC @ 2:05/100m
- Set 3: 400m FC @ 2:13/100m
Main set details
| Interval | Pace | HR | SWOLF |
|---|---|---|---|
| 400m | 2:05 /100m | 141 | 33 |
| 620m | 2:05 /100m | 145 | 33 |
| 400m | 2:13 /100m | 137 | 35 |
Notes
Volume day — best session of the week. 620m FC non-stop @ 2:05/100m — new record for continuous distance! Three big sets: 400 + 620 + 400 = 1420m of freestyle. SWOLF stable 33-35.