Skip to main content
THURSDAY NOVEMBER 7. 2013

 SUBJECT: TEACHING INTENSITY

The other night the Senior prep group (Junior Gold will learn next week started working on getting our pulse rate after a couple of our sets, in order to see how hard we are working at a specific time.  Perceived exertion is how hard you feel your body is working. "It is based on the physical sensations a person experiences during physical activity, including heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.  Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity."(Borg 1998)

During some of your swim sets you will be able to self monitor how your body feels, and how hard you are working.  When you become aware and understand how your body is working. you will better be able to adjust the intensity of your workout by speeding up or slowing down your movements.

Although not an exact science a person's perceived exertion times 10 is also a good indication of your heart rate.  Remember to find your pulse rate and count the beats for 10 seconds.  When doing this it is very important that YOU are HONEST with YOURSELF when counting, do not inflate your number to impress others.  Do not concern yourself with any one factor such as shortness of breath, or leg pain, focus only on your total feeling of exertion.
PERCEIVED EXERTION  AND PAIN SCALE

EXERTION             RPE        MAXIMUM          PERCENT 
                                               HEART RATE         EFFORT
 NO EXERTION      6                   91                          20%
EXTREMELY         7                 101                          30%
LIGHT                     8                 111                          40%
VERY LIGHT         9                 122                          50%
                                10                132                          55%
LIGHT                    11                142                           60%
                                12                153                           65%
SOMEWHAT         13                163                           70%
HARD                    14                 173                           75%
HARD                    15                184                            80%
                               16                194                             85%
VERY HARD        17                204                             90%
                               18                215                             95%
EXTREMELY       19                225                             100%
HARD                  
                MAXIMUM       20               235              EXHAUSTION        

Warm up usually will start around 6 and end between 11 and 13.  Your sprint training should elevate your rate  between  17 and 20 depending on your distances.  Hope this helps you, and you may want to print it and post it.

More on these topics later.    MIKE

Comments

Post a Comment

Popular posts from this blog

“If it’s important to you, you will find a way.  If not, you will find an excuse.” FEEDING YOUR MUSCLES   Having trouble with those early morning workouts or competition?  Not sure what to eat or how much so that you can perform at an optimal level and get through it? Understanding the process and how to get there is not an easy one.Waking up early to jump into a cold pool for either swim practice or  a swim meet is no easy feat.  For sure one of the biggest advantage is you get to see the sun rise and you have a jump on everyone else.  One of the first things that you have to do to survive a early workout/swim meet is to fuel your vessel. By the time you wake up your body is already starving.  You need to figure out a way to fuel it that works for you.  It's not something that you can ignore because the consequences will affect your success.  I was amaze or maybe not that so many of you have nothing to eat before arriving at the pool in the morning.  This is an area of your traini
Post a Comment
Read more

Westward passage

  So I’ve made it this far riding south with the Rockies off to my right just need to find the correct route to go up and over, where is Coach Heather and her GPS not that I would listen to her.   Crossed over into Canada from North Dakota and went west in Canada.to Calgary and turned left south to Billings Montana  This will be our road west. Sun road in glacier national park.  On another note will be ending in San Diego sometime late week.  Hoping to be back by Friday practice but because of the heat we are riding less miles with more breaks.  Will definitely be there at st James Saturday morning barring any catastrophe. Make sure for you prep kids you get a good day of rest tomorrow and a good night sleep.  Get your homework done.  That first day will set the tone for the entire year.  The gold and blue groups let’s get some rest, get your homework 📚 done and set the tone for a successful season on day 1. Remember our motto “WIN”
Post a Comment
Read more

PRACTICE

  "If you don't practice you don't deserve to win." ANDRE AGASSI So you come to practice on a consistent basis hardly ever missing but yet you are always missing out on that one great swim you've been searching for.  The hard question that you need to ask yourself is this; Do I practice with with a determination to improve or do I just show up swim with little focus on what you are doing or why?  If that's the way you practice you will end up like the dog just swimming never able to capture the one big swim your searching for.  Like you after the race you will think your tired but frustrated that you came up short again. Practice is the Foundation for all of your swimming successes now and in the future and it all goes back to our theme for the season. "WIN". (What's Important Now" ).  Simply said Focus on what we are doing in practice at the moment. It's about how you approach practice and what and how you do in the water during that t
Post a Comment
Read more