How to Calculate Heart Rate for Swim Training
Max Heart Rate (MHR) for a 40-Year-Old:
Basic formula: 220 - Age → 220 - 40 = 180 bpm
How to Check HR in the Pool:
Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.
Example: If you count 16 beats in 6 sec → HR = 160 bpm
Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):
Zone 1 (Recovery) – 90-108 bpm (Easy)
Zone 2 (Endurance) – 108-126 bpm (Aerobic base)
Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)
Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)
Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)
Warm Up 600/10:00
300 Free Loosen
200 Kick Build Each 50
4x25 @:10s Rest -Odds Scull -Evens Build
Pre Set 500/10:00
4x75 @:10-15s Rest I.M Order K/D/S
4x50 @:10-15s Rest Pull Desc. 1-4
Main Set 2200/50:00
4 Rounds
1x150 @:15-20s Rest Rest Free Zone 3
1x100 @:15s Rest I.M Zone 3 -Controlled Speed
2x50 @:15-20s Rest Choice Stroke Zone 4 Threshold Pace
2x50 @:15-20s Rest Free Zone 5 Sprint
1x100 @:30s Rest Zone 2 Active Recovery
Set 2 600/10:00
2x100 @:10-15s Rest Zone 2 Back Smooth
6x50 @10s Rest Zone 3 Free
4x25 @:15s Rest Zone 5 All out
Cool Down 300/5:00
100 Back
100 Free
100 Choice
4200 Yards 85 Minutes
