The goal of this set is to have the heart rate stay as close as possible to where it starts. When the interval gets a bit tougher, and the distance a bit longer, you'll know if you started with the proper stroke count.
The video I shared with our swimmers for this practice is located here.
Main Set (short course yards):
- 8 x 25 on :25 - count your strokes
- 8 x 25 on :20 - count your strokes
- 8 x 25 on :25 - get heart rate after #8
- 8 x 25 on :20 - get heart rate after #8
- 8 x 50 @ average stroke count on :45 check HR on #4 & #8
- 8 x 75 @ average stroke count on :1:05 check HR on #4 & #8
- 8 x 100 @ average stroke count on 1:20 check HR on #4 & #8
- 8 x 100 @ average stroke count on 1:15 check HR on & #8
If you just swim through this set, it's pretty easy. If you do your best to maintain the stroke count, and continue to check your heart rate, you'll gain valuable knowledge about your swimming. Store that for the next time you do this set. Maybe your average strroke count is one or two higher at the beginning of the set.
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