Category: Fitness

LTHR

Zone 1: Less than 85% of LTHR – 136

Zone 2: 85–89% of LTHR – 136 – 143

Zone 3: 90–94% of LTHR – 144 – 150

Zone 4: 95–99% of LTHR – 151 – 158

Zone 5a: 100–102% of LTHR – 159 – 163

Zone 5b: 103–106% of LTHR – 163 – 170

Zone 5c: More than 106% of LTHR – 170+

• Rotate body to gain more reach
• use hand and arm to catch the water
• Keep shoulders down/low and use lats , not shoulder to pull
• Start slow and get faster with pull
• pull all the way down past waist
• Breathing:
  • keep one google eye in water, one out
  Think about making your body as long as possible with timing

  Drills:

  • Rotation
    • kick, check rotation, arms at side
    • rotate kits and shoulders, everything in sync
    • 6 kicks one side, 6 kicks flat, 6 on left side
    One arm forward with fins on
    • Swim on side, like superman, make sure body is parallel to wall
    • try to breath
    Skull Drill
    • Use just your hands and work in a small figure 8 rotation to propel yourself down the pool (probably very slowly)