Unlocking Better Performance: Heart Rate Monitoring & Resistance Bands, EP 217

Champion's Mojo for Masters Swimmers

What if you are having trouble getting your heart rate high enough in practice to mimic a swim meet race and then feeling awful in the meet? This show covers the answer to a listeners email question that you might have as well. Masters Swim Coach and Host Kelly Palace, dives into the nitty-gritty details of heart rate monitoring and how you can get your heart rate up in practice to improve your tempo, power, heart rate.....and meet performance!
Episode mentions:
To calculate your maximum heart rate calculate 220 minus your age. ie, If you are 50 years old 220-50=170. So your max heart rate would be 170 beats per minute.
Heart Rate Zones
1 gray- recovery/warm up, enjoyable light 50-59% of max
2 blue-aerobic, 60-69% of max
3 green-high aerobic, 70-79% of max
4 orange/yellow-anaerobic, 80-89% of max
5-red resistance/stress/immediate power, 90-100% of max
Swim Tether www.swimtether.com for resistance training band/belt for in the water power. There are other brands for static swimming.
Workout mention with swim tether
Start off with 5 x 20 strokes all out, speed, with small powerful kicking and fast arm turn over. Get heart rate after and it should be in the red zone, or go harder. No breathing is optimal. Rest 45 to 60 seconds. You can work up to 10 x 20 strokes, then 10 x 30 strokes. Doing this 2 to start and work up to 3 times per week will get your heart rate up and add power and tempo to your freestyle.
Email us at [e-mail]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.