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 1000/25:00
400 Freestyle I.M (100 Free 100 Back 100 Breast 100 Free)
4x75 @:15s Rest Rolling I.M (Fly/Bk/Br -Fs/Fly/Bk -Br/Fs/Fly -Bk-Br-Fs)
4x50 @:10-15s Rest Free Descend 1-4.
4x25 @:15s Rest -Odds Head First Sculling -Evens Feet First Sculling
Pre Set 550/10:00
4x50 @:10s Rest Kick -25 Fast -25 Smooth
2x75 @:10-15s Rest Free Breathing 3/5/7
4x25 @:10-15s Rest Sprint Cycle
1x100 -75 Breathing 3/5/7 -25 Double Arm Backstroke W/ a Breast kick
Set 1 1400/30:00
3x300 @:15-30s Rest Build (1st 100 Zone 2. 2nd 100 Zone 3. 3rd 100 Zone 4)
#1 Free #2.Pull #3.Stroke
3x100 @:15-20s Rest Choice Stroke Descend 1-3 (Zone 2-4)
4x50 @:15s Rest Choice Stroke Odds Zone 4 Evens Zone 5
Set 2 900/20:00
3 Rounds
1x100 @:15s Rest Ascend to Smooth (Start Zone 5. End Zone 2)
3x25 @:15s Rest -Odds Fast Breakouts(1/2 Zone 5, 1/2 Zone2) -Evens Fast Finish(1/2 Zone
1x50 @:15s Rest Sprint (Zone 5)
1x75 @:30s Rest Active Recovery (Zone 2) -50 Swim -25 Kick
Cool Down 300/6:00
100 Back
100 Free
100 Choice
