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

Today’s test set of 6x100s 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)

12×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

300 easy swim (warm-up)

16×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick, RI :15

4×50 free descending in time, RI :30

6×100 free sprint on the 5:00 – TEST SET

6×50 free, RI :20

200 easy swim (cool down)

= 2300