WHITE EN-1 | RECOVERY 130 – 150 BPM 5% SLOWER THAN NORMAL Low Intensity 200m pace + :30-40 Short rest 10 – 20 sec rest | Example Set: 1 x 900 Alt. Pull/Kick/Swim by 100, :20 rest 1 x 400 Alt. 50 Drill / 50 easy swim Focusing on form, consistent pace (no drop off). Effort is a little above what you might do for an active recovery. |
PINK EN-1 | AEROBIC DEVELOPMENT 130 – 150 BPM NORMAL SPEED Aerobic Development Short rest 10 – 20 sec rest | Example Set: 1 x 900 Alt. Pull/Kick/Swim by 100, :20 rest 1 x 400 Alt. 50 Drill / 50 easy swim Focusing on form, consistent pace (no drop off). Effort is a little above what you might do for an active recovery. |
RED EN-2 | BUILDING ENDURANCE 150 – 170 BPM FASTER SPEED! Anaerobic Threshold. This is ideal level to train at to build endurance as it includes a high heart rate and the most continuous yardage. 10 to 20 sec rest | Example Set: 4 x 200 Hold Red |
BLUE EN-3 | OVERLOAD! 160 – 180 BPM FASTEST! Critical Speed 200m pace + :10-15 15 to 30 sec rest | Example Set: 6 - 10 x 250 on :20 rest, hold pace This would be high intensity threshold training, the fastest speed that you could sustain for 30-45 minutes. |
PURPLE EN-3 | RACE PACE TRAINING 180 – 200 BPM ALL OUT SPRINT MVO2 200m pace + :5-10 :30-1:30 REST | Example Set: 4 x 100 on :10/:15 rest, as fast as you can hold Really uncomfortable,you should not be able to complete more than 8-10 minutes worth of repeats at this intensity without an equal amount of rest. If you can, you need to re-test and regenerate your color zones!!! |
Pacing Zones: (base = 1:00, final = 5:00)
Pacing Zones: (base = 1:05, final = 5:25)
Pacing Zones: (base = 1:10, final = 5:50)
Rest Chart for each Color Zone
| Pacing Zones: (base = 1:15, final = 6:15)
Pacing Zones: (base = 1:20, final = 6:40)
Pacing Zones: (base = 1:30, final = 7:30)
Remember: The times listed above are your goal pace times for each level. You would still need to add in the amount of rest each of the different color zones includes. If you have a 5:50 in the 500 free and are doing a blue set and you're supposed to hold 1:11's, have a heart rate of 160-180, and go on an interval of 1:30-1:40. |