Base 1 — continuous 2000 m by 27 December, decay under 15%. Technique focus.
Speed is not the target; holding pace continuously is.
1h 04
average weekly volume this phase
2.0 swims / week · 2.6 km · last swim 4 Sep
Last 5 sessions
Most recent first. Hover a card for the full detail.
Training volume by session structure
Heart rate is unreliable in water, so structure replaces zones —
classified by how long you swim between rests, not by effort.
Training volume by pace band
Minutes at each 100 m pace, from length data. Drill lengths excluded.
SWOLF / DPS over time
The technique line. Should move before pace does.
Stroke rate by pace
Average strokes per minute at each 100 m pace.
Within-session decay
First 200 m against the last, continuous swimming only. Pace and
distance per stroke reported separately — the pair is what distinguishes tiring from
technique collapsing.
Critical swim speed
200 ÷ (t400 − t200), taken from the best 200 and best 400 in ordinary
training. No dedicated test — the two efforts may come from different sessions.