Today's workout was written for me...
(But it really is the case that my HR in the pool does not go up higher than the mid- to high 140s! Even when I am working very very hard and am quite breathless, like after a 50 fly or a hard 100 free. That is just the way it is... it may be that when my technique and conditioning both get better, I will be able to get it up higher? But my guess is that the highest possible would still be more like 160.)
Warmup: 500 free, 4 x 50 choice, 4 x 75 kick-drill-swim choice (I did IM order for both of these)
Main set was all freestyle, though I am not sure I am getting the details exactly right--but something like this:
50 at 90% effort and check heartrate (goal HR: 180-190--that is just not where mine falls!)
2 x 100 build
2 x 150 uneven pacing (basically, every 50 as 12.5 slow, 12.5 build, turn, 12.5 further build and 12.5 sprint, with no rest between 50s--this is a good exercise)
2 x 200 cruise free
2 x 150 build by 50
100 at 90% effort and check HR
Cooldown: 200 choice (I did 100 IM with fly drill, 100 back)
2550 yards total
Coach says that HR should be same for running and swimming at same effort level, i.e. she swims 4 x 100 IM clocking in at HR180 after each hundred (steady rather than hard effort), ditto for running 10K at 7:30 pace. I think all this says is that she is a faster runner and far better swimmer than I am!