Training in zones 3 & 4 can improve muscular endurance and aerobic fitness. Not every workout has to be all-out or at a zone 5 training level. Monitoring your zones can help you improve your fitness levels. Zone 3 & 4 training Happy training!!!🏊

Here is a quality book on the inner workings of freestyle. I would recommend reading this if you are struggling with freestyle. The first section provides quality advice on the key aspects involved with freestyle. I got my copy on Amazon. Here's the link to the book page. https://a.co/d/01uyuSzz happy reading and here's to a better freestyle 🏊

Know your training zones and the importance of each. The zone you train in places different demands on your cardiovascular system and produces different training effects. https://flow.polar.com/shared/7ea5b40cb4c7ae2204297dfa8cebc77c I use Polar to track my heart rate while swimming. 🏊

051826 W.O.D. Swimming 1hr 50min 4750 lcm 500 choice swim 2x100 kick with fins 3x100 paddles pull free 20 sec rest 6x50 fly free by 25 meters fly is fast free is slow 20 to 30 seconds rest 100 free kick with fins 4x100 free pull on 1:40 descend or hold time 6x50 back free 25 meters back is fast free is slow 20 to 30 seconds rest 100 back kick with fins fly free kick 4x100 free pull on 1:40 descend or hold time 6x50 free 25 hard 25 easy 5x100 free pull hold zone 2 rpe at 1:40 100 kick back fins 200 free pull paddles focus on stroke rpe zone 2 100 kick fly free fins 200 free pull paddles focus on stroke rpe zone 2 100 free kick fins 200 free pull paddles focus on strke rpe zone 2 kick 50 free 50 back easy fins 50 fly challenge 50 free easy 50 back challenge 50 free easy 50 free challenge 50 free easy kick 50 free 50 fly easy with fins 100 easy cool down

Track your progress over time not in a snapshot. This is over 3 months.