*TEST SET = a set performed periodically to determine your progress. 

Today’s test set of 5x100s will test your anaerobic fitness level.  Go all out on each 100 and hold the fastest time possible.  Keep track of how fast you swam each 100 so the next time you swim this same set, you can compare the times.  You should see that you are getting faster.     

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 free (odd 25s sprint/even 25s easy) on the 1:00

8×25 free kick on the 1:00

*5×100 free sprint on the 5:00 – TEST SET

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

10×25 free kick on the :50

10×25 free (odd 25s sprint/even 25s easy) on the :50

*5×100 free sprint on the 5:00 – TEST SET

400 easy swim (cool down)

= 1800

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×25 free kick on the :45

10×25 free (odd 25s sprint/even 25s easy) on the :45

3×50 free on the 1:00

50 easy free

*5×100 free sprint on the 5:00 – TEST SET

300 easy swim (cool down)

= 2000