Swim Test #1
Warm-up: 200 yards various strokes
6x50 drills - drill 25/swim 25 focused
Main Set: 1,000 yard Time Trial
Try to hold the same effort and speed throughout
the 1,000. Calculate your T-pace (threshold pace)
by finding your average 100 yard pace. This figure
will be what you base your future workouts on.
Cool-down: 8 x 25 very easy with great form
Total 1,700 yards
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Swim Test #2
Warm-up: 4 x 50 alternating free and back
8 x 25 drills 25 counting your strokes. Do the odds easy and the evens fast, but at the same stroke count
Main Set: 2 x 500 Time Trial with 1 minute rest between 500s. Try to hold the same effort and speed throughout the 500s. Calculate your T-pace (threshold pace) by finding your average 100 yard pace. This figure will be what you base your future workouts on. If doing only sprint triathlons just do 1 500 and find your average.
Cool-down: 8 x 25 easy
Total 1,400-1,800 yards
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