Attempting to log my swim training... Almost exclusively a freestyler from 50 to 1650, focusing on the 50–200 this season.
USLA / LWC prep · ~Weeks 1–4
* Optional depending on recovery / status that day.
** Extra day if travel, schedule changes, or something else knocks a session off the week. Otherwise rest.
Reference guide based on Ubranchek color zones.
| ZoneZone / HR | 50 | 75* | 100 | 150 | 200 | 300 | 400 | 500 |
|---|---|---|---|---|---|---|---|---|
| WHITE24-26 | 27.68 | 43.42 | 59.69 | 1:30.30 | 2:01.00 | 3:02.61 | 4:04.32 | 5:06.11 |
| PINK25-26 | 26.69 | 41.96 | 57.77 | 1:28.54 | 1:59.46 | 3:00.30 | 4:01.85 | 5:05.52 |
| RED27-29 | 26.26 | 41.25 | 56.76 | 1:25.83 | 1:55.01 | 2:53.49 | 3:52.18 | 4:50.81 |
| BLUE28-29 | 25.38 | 39.86 | 54.84 | 1:24.15 | 1:53.46 | 2:51.22 | 3:49.81 | 4:48.15 |
| PURPLE30+ | 24.48 | 38.45 | 52.91 | 1:21.14 | 1:49.44 | 2:45.18 | 3:41.58 | 4:39.89 |
576,190yds