Using the PoolmateHR watch to improve your swim training.
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Training using heart rate has long been recognised as an excellent way to improve fitness and monitor training for running, cycling and many other sports. Until now heart rate monitors that work in the water have been limited and swimmers have traditionally not taken advantage of heart rate training methods. With the development of the PoolMateHR you can now get the full benefits of heart rate monitoring combined with lap and stroke counting. With the right training sessions and a little background knowledge you have the potential to really transform your swim fitness and get the very best from each swim session.
With extensive research and the help of swim coaches Mark Kleanthous (www.ironmate.co.uk) who devised the workouts and Ray Gibbs (www.swimcanarywharf.co.uk) for his excellent drills, we have put together this booklet for you to help improve your swim training. Good luck.
Table of Contents
How your heart rate differs in the pool................................. 4
Heart rate training zones ...................................................... 6
Swim heart rate max (SMHR) and zones ........................... 9
WORKOUTS ........................................................................ 13
- Race/Recovery............................................................ 13
- Hypoxic....................................................................... 15
- Prevent slowing down during swim............................. 17
- Tickle the Threshold Workout ..................................... 20
Super Sprint Swim Training (400m)..................................... 23
- Complete Beginner swim work out ............................. 23
- Complete a 400m sprint distance pool swim without stopping ...... 24
- Go faster during a 400m sprint distance pool swim..... 26
Olympic Distance Swim Training with a PoolMateHR .......... 28
- Complete a 1500m Olympic distance swim ................. 28
- Go faster next time in a 1500m swim .......................... 30
Drills for Frontcrawl............................................................ 33
- Kick on side................................................................. 33
- Advanced single arm................................................... 34
- Noodle arms ............................................................... 35
- Perfect three............................................................... 36