Warm Up 1000/25:00
300 Free Loosen
4x50 @:10-15s Rest Kick Build
2x150 @:15s Rest Drill/Swim by 50 (Catch-Up, Fingertip Drag, 3R/3L/3Full, 3strk/6kick/3Strk)
4x50 @:10-15s Rest Descend 1-4.
Pre Set 700/15:00
2 Rounds
2x75 @:15s Rest Breathing 3/5/7
4x25 @:10s Rest Fast Kick
1x100 @:15s Rest Pull Breathing 3/5 by round
Main Set (Heart Rate Pyramid) 1600/40:00
1x300 @:20-30s Rest Freestyle Zone 3 (Breathing 3 on odd 50's 5 on Evens)
1x200 @:20s Rest Backstroke Zone 3-4 (3-4 U/W Dolphin Kicks Off Each wall)
2x100 @:15s Rest I.M Zone 3-4 (Fast Transitions)
4x50 @:20-30s Rest Choice Stroke Zone 5 (Last 15 yrds Increase Tempo-No Breath last 5 yrds)
2x100 @:15-20s Rest Rest Breaststroke Zone 4 (Focus on Glide)
1x200 @:20S Rest Freestyle Zone 3 (Hold Stroke Count)
1x300 @:30s Rest Choice Stroke Zone 2 (Distance per stroke)
Sprint 600/15:00
2 Rounds
1x100 @:30s Rest -50yrds Zone 4, 10s Rest, -50yrds Zone 5
2x50 @:20s Ret -Odds Best Stroke Max Effort -Evens Active Recover Zone 2
4x25 @:15s Rest -Odds 25 Max Effort -Evens -Fast Breakout into Smooth
Cool Down 200/5:00
1x50 Dolphin Dive
1x50 Double Arm Back
1x50 Kick
1x50 Scull
4100 Yards 100 Minutes
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)
