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.

DRYLAND

Run (or walk) 2 miles

CIRCUIT:

Repeat 2 times:

20 sit ups, 20 bench dips, 20 push ups, 10 pull ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×50 free descending in time, RI :30

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

200 easy swim (cool down)

= 1250

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×50 free descending in time on the 1:30

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

400 easy swim (cool down)

= 1900

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

4×50 free descending in time on the 1:00

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

300 easy swim (cool down)

= 2000