InZane Holiday Training

We all know swimmers ring in the new year with the toughest, most grueling 1-2 weeks of training of the year.  So how does the fastest 500 and 1650 freestyler in the world step it up from those 20 x 150s he did in the run-up to his record-breaking Winter Nationals performance?  American Record Holder Zane Grothe recently traveled with Indiana University to Arizona State University for their annual holiday training trip.  Below is a monster 4,000-yard set Zane did in just one of the many practices that week.

4 x 100 @ 1:10 white zone (heart rate 130-150bpm)
4 x 200 @ 2:20 white zone
4 x 300 @ 3:15 pink zone (around 150 bpm)
4 x 400 @ 4:10 red zone (150-170bpm)

:54, :54, :54, :54
1:53, 1:52, 1:51, 1:51
2:49, 2:48, 2:48, 2:47
3:35, 3:35, 3:34, 3:26!

You might be wondering how he managed to drop 8 seconds on his last 400 to go that jaw-dropping 3:26. Here’s how Zane describes it, “The 400s were supposed to be in the red heart rate zone, not all-out.  But Coach Westphal egged me on at the end.  I was pretending not to breathe hard just before the last one, joking that I should go a 3:30.  He replied, smirking, ‘I was thinking under 3:30, at least, if you want to be good…’ So I did.”  Had Zane held that pace for another 100, his 500 would have been about 4:17.  In practice.  From a push.  Unshaved, unrested, and in the middle of holiday training.  Yeah, he’s good.

You can see more of these “good” swims and support Zane on his journey to Tokyo by following his Instagram and Facebook pages, and by following Fike Swim on Instagram and Facebook. SWIM DIFFERENT! And #traininzane

About Fike Swim

“We design products exclusively for the toughest sport in the world.  We unapologetically place swimmers on a pedestal.  The rigors they embrace on a daily basis can only be understood by another swimmer and they deserve a company focused 100% on helping them succeed.  Whether you’re just starting out or training for Tokyo, we stand behind you.”

-James Fike, Founder

Fike Swim Products was born when founder James Fike put a brick on top of a kickboard and transformed just another legs-only kick set into a total body workout felt into the next day. Since then it’s been our mission to create unique swim equipment with the single-minded goal of making you faster. We don’t sell toys. We create tools to help you reach your potential.

Swim Training courtesy of Fike Swim, a SwimSwam partner. 

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Erik Collins

Wow, 3:26, that doesn’t suck. Not half bad, actually…

Seriously, glad to see the Z-Man is enjoying everything as we roll on into 2018, hopefully things continue going well for him into 2020.


Whatever his coach asks of him, Zane is willing to do it. At the very top level of swimming, you need that special relationship with your coach.

Zane has the American records in yards, now maybe it’s time to shoot for the ones in LCM.


I like how he stays 130-150 bpm for much of the set. For a man his age that would be very much in the aerobic zone, with comparatively little energy coming from anaerobic glycolysis.

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