First of all I want to say Hi and thank you for everything you guys put on this website. I've been following it for years, and after a good year of training under my belt I consider myself 'relatively' well educated in the world of training for motocross.
Now about 3 weeks ago I cracked my right humers in a freak accident where someone crashed in front of me and I had nowhere to go. I have been virtually pain-free since one week post injury and my next doctor's appointment is in a few days so I am pretty hopeful that I will be able to start doing light exercise with my arm.
Now I am really motivated to get going again, so after I get the OK from the doc I would like to start swimming. I figure it will be kind of a "kill 2 birds with one stone" exercise, since I would be loosening up and strengthening my arm while also rebuilding the aerobic base I will have undoubtedly lost a little bit.
The thing is, I have never swam in the form of 'training', so I know next to nothing about it in terms of how much volume/intensity,... When I did my aerobic base training this past winter I cycled a little over an hour at 83-89% of my lactate threshold, which is at 176BPM). I am training for 15 minute races. So how long and at how many BPM would I have to swim in order to get the same result?
Also, how long should I focus on rebuilding the base before starting to do more zone 3-4 and interval type stuff? I will have gone probably 4 weeks without training after a period of 7 months of training 3-5 times per week. (I'm 24 years old)
Thanks!
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