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Administering Test Sets – It’s Important!

Please remember to test your swimmers regularly thru the 23 week season.  You can administer the following test sets every other week ending the week of your swimmers biggest meet of the year.

The test sets will teach your swimmers to maintain race pace thru the season. You will notice the intensity of the sets change as the season progresses. The distance required to hold race pace(goal speed for the 100) increases as the rest involved decreases.

You will monitor the swimmer’s heart rate several times during the set as well as each swimmers tempo. Each time you do the swim test set you will also complete kicking and strength test sets. The test sets are extremely high quality and are great workouts holding the swimmers responsible all season.

You will collect a lot of information that will help you decide how to taper your athletes. This feedback will help you determine if your training is leading your swimmers in the right direction.

I am available and able to help you with any questions while administering.

Test Set #1  Freestyle

24 x 25’s on 1:15 @ 100 Race Pace

For example, if the swimmers’ goal time is a  :56 then they need to hold  :14 for each 25

Test Set #2  Stroke – administer the same week as #1

12 x 25’s on 1:15 @ 100 Race Pace

Test Set #3  Freestyle

24 x 25’s on 1:00 @ 100 Race Pace

The first 12 are to the touch and the second 12 thru the turn(feet).

Test Set #4  Stroke – administer the same week as #3

SEE ALSO  7 Week Speed Refinement Program - Week 2, Workout 3 & 4

12 x 25’s on 1:00 @ 100 Race Pace

The first 6 are to the touch and the second 6 thru the turn.

Test Set #5  Freestyle

24 x 25’s on :45 @ 100 Race Pace

All thru the turn.

Test Set #6  Stroke – administer the same week as #5

12 x 25’s on :45 @ 100 Race Pace

All thru the turn.

You will need to calculate with your swimmers Race Pace for each 50 below. For example, if the swimmers goal time is a :56 then the first 50 from the block would be :27 and the second 50 would be :29. This could vary depending on your athletes ability so discuss.

Test Set #7  Freestyle

12 x 50’s on 3:00

First 6 are from the block @ first 50’s 100 Race Pace to the touch.

Second 6 are from a push @ second 50’s 100 Race Pace.

Test Set #8  Stroke – administer the same week as #7

6 x 50’s on 3:00

First 3 are from the block @ first 50’s 100 Race Pace to the touch.

Second 3 are from a push @ second 50’s 100 Race Pace.

Test Set #9  Freestyle

12 x 50’s on 2:30

First 6 are from the block @ first 50’s 100 Race Pace thru the turn.

Second 6 are from a push @ second 50’s 100 Race Pace.

Test Set #10  Stroke – administer the same week as #9

6 x 50’s on 2:30

First 3 are from the block @ first 50’s 100 Race Pace thru the turn.

Second 3 are from a push @ second 50’s 100 Race Pace.

You have already calculate 25’s, first and second 50’s so please review with your swimmers for the following sets.

SEE ALSO  7 Week Speed Refinement Program - Week 5, Workout 9 & 10

Test Set #11  Freestyle

8 x 75’s on 2:30

First 4 are from the block @ first 50’s 100 Race Pace thru the turn, take :15 rest then a 25 @ 100 Race Pace.

Second 4 are from a push @ 25 @ 100 Race Pace, takev  :15 rest then the second 50’s 100 Race Pace.

Test Set #12  Stroke – administer the same week #11

4 x 75’s on 2:30

First 2 are from the block @ first 50’s 100 Race Pace thru the turn, take :15 rest then a 25 @ 100 Race Pace.

Second 2 are from a push @ 25 @ 100 Race Pace, take :15 rest then the second 50’s 100 Race Pace.

Administer the following test sets for Freestyle and Stroke. Decide if you wish for your swimmers to finish to the touch or thru the turn.

Test Set #13 

3 x 100’s on 4:00

Using the previous test sets decide how to split the 100’s.

For example(all @ 100 Race Pace), first 100 – 4 x 25’s :10 rest, second 100 – 2 x 50’s :10 rest with the first one from the block, third 100 – 75 from the block (calculate race pace) :15 rest then 25.

Test Set #14 – complete as continuous.

6 x 25’s on :40

3 x 50’s on :50 (break at the 25 for :05)

50 easy on 1:00

1 x 100 broken at the 50 for :20  (could start from block)

Test Set #15 – complete as continuous.

4 x 25’s on :30

2 x 50’s on :45

100 easy on 1:30

1 x 100 broken at the 50 for :15  (could start from block)

Test Set #16

Do a meet warm up prior. Both 100’s from the block.

SEE ALSO  Open Water Swim Training - Focus & Requirements

1 x 100 broken at the first 25 thru the turn :10 rest, 50 swim thru the turn :10 rest, then 25.

200 easy swim and repeat the broken 100 within 7 -10 minutes.

I can’t emphasize enough that the swimmers must maintain high quality and hold their race pace.

Good Luck!

Brad

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