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

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. 

If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!

To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.

TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.

Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.