Happy Valentine’s Day!

It’s been a while since we’ve done a test set practice.  In case this is your first time or you’ve forgotten how it goes, here’s a little refresher:

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 kick on the :55

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

6×50 free, RI :30 (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 free kick on the :50

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

10×50 (25 free kick/25 free) on the 1:15

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

16×25 free kick on the :40

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

10×50 (25 free kick/25 free) on the 1:10

20×25 choice on the :30

200 easy swim (cool down)

= 2600