Test Set #8

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

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Test Day!!

The goal for today is to see how far you can go on the 10:00 swim main set. Keep your total yardage jotted down somewhere so when we do it in the future you can see improvement.

BEGINNER WORKOUT:

Warm up

300 (150 free/150 free kick)
4 x 50 25 free drill/25 free swim r.i. :20

Main Set

10:00 minute swim – swim as many yards as you can in 10:00, keep track of how far you go.

Warm Down

200 easy free

INTERMEDIATE WORKOUT:

Warm Up

400 (200 free/200 free kick)
8 x 50 25 free drill/25 free swim @ 1:10

Main Set

10:00 minute swim – swim as many yards as possible in 10:00, keep track of how far you go.

Warm Down

4 x 50 free @ 1:10
400 easy free

ADVANCED WORKOUT:

Warm Up

600 (300 free/300 free kick)
10 x 50 25 free drill/25 free swim @ 1:00

Main Set

10:00 minute swim – swim as many yards as possible in 10:00, keep track of how far you go
20 x 50 free pull @ :50

Warm Down

20 x 25 free kick/free swim @ :30
400 easy free

Test set #6

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

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

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

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the :50

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

200 easy swim (cool down)

= 1500

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free (odd 25s sprint/even 25s easy) on the :40

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

500 easy swim (cool down)

= 2000

Test set #4

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

Test Set #3

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 2 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

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

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

20×25 free on the :40

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

400 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

20×25 free (odd 25s sprint/even 25s easy) on the :30

4×50 free catch up drill on the 1:00

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

300 easy swim (cool down)

= 2500

Test set #2

 

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

Test set

*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