Running Notes

paschmann

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+

Swim Technique Notes

paschmann
  • Rotate body to gain more reach
  • use hand and forearm 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 goggle 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 (Using fins)
      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)