Workouts
Man Swimming in Pool
27

Jan13

Swim Workout: Short Test 1

We are going to start the third week of this swim training program with the first of two fitness training assessments.  As explained in the Testing Overview, while it’s important to perform as well as you can in these tests, it’s not the end of the world if things don’t go as well as you’d like.  Do as well as you can on the 200 & 100 at max effort and make sure to have a way to record your time.   Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page.

After you have completed the workout please stop back and comment on how the workout went for you.

Beginner

W/U:
2x

  • 50 Free
  • 100 Drill
  • 50 Free
  • 50 Kick

M/S:

100 Free Quick (:30 R.I.)
200 Free Max (1:00 R.I.)
2×200 Free Easy (:15 R.I.)
100 Free Max
C/D:

200 Choice Easy

Total Yards: 1,500

Intermediate

W/U:
2x

  • 50 Free
  • 100 Drill
  • 50 Free
  • 50 Kick

M/S:

100 Free Quick (:30 R.I.)
200 Free Max (1:00 R.I.)
2×200 Free Easy (:15 R.I.)
100 Free Max (1:00 R.I.)
3×150 Free (:15 R.I.)
C/D:

200 Choice Easy

Total Yards: 2,000

Advanced

W/U:
3x

  • 100 Free
  • 200 Drill
  • 100 Free
  • 100 Kick

M/S:

100 Free Quick (:30 R.I.)
200 Free Max (1:00 R.I.)
2×200 Free Easy (:15 R.I.)
100 Free Max (1:00 R.I.)
3×150 Free (:15 R.I.)
C/D:

250 Choice Easy

Total Yards: 3,000


imagrs

6 Comments

Marcus Stromberg

January 28 2013 Reply

Well my Short Test Session is complete. Overall for me things went okay. This weekend I spent 18+ hours on deck officiating at my daughter’s swim meet so I didn’t exactly get the rest that I recommended to everyone else. The results were pretty good though as I did the 200 in 2:15.4 (1:07.9, 1:07.2) and the 100 in 1:04.9. What I find interesting about doing test sets and training in general for that matter is how important it is to keep a log. After the workout I was a bit down on how I performed until I went back and checked my results from the previous test session that I did 10 weeks ago. While the test was slightly different given I did a 300 and a 200 I still found that I improved my 200 time by 6.5 sec. That is a pretty significant improvement. If your interested in the complete run down of the workout feel free to view the results at the following link: http://connect.garmin.com/activity/266997035. Just remember that the Garmin 910xt isn’t a fan of sprints, drills, or kicking so don’t be alarmed that my 100 only shows 75, I did the whole thing.

So how did it go for you? Did you get the results you anticipated? What were they if you are willing to share them? Remember to keep your times from the 200 & the 100 and after completing the long time trial later in the week e-mail everything to jason@digittri.com as indicated in the Testing Overview post to get your critical pace and swim training zones. Hope it went well and I’m anxious to hear from everyone on how it went.

Matthew Radniecki

January 28 2013 Reply

Test went really good today! I’ve mangaged to hit all the workouts up to this point so I was pretty excited to see what I could do. Last test a couple months ago was 3×300 and avg’ed 1:19’s so I was hoping at least things hadn’t deteriorated since then. I did the 200 in 2:27 and the 100 in 1:09. Swam with Dickinson during the test and he busted out a 2:46 200 and 1:19 100.

    Marcus Stromberg

    January 28 2013 Reply

    Nice job guys, that’s awesome. Way to put in the time and effort to improve your swim fitness. It will be really interesting to see the improvements you make over the next 6 weeks. The 2nd workout for the week will be a mixed swim and then the longer time trial test for the 3rd workout. Keep it up and keep posting how things are going.

Dave Thomes

January 29 2013 Reply

Forgot to post my workout yesterday. This test was the first time I really put a clock onto my swim since blowing up everything I thought I knew about how to swim, so I was excited and tentative about what it would be. My 200 was 2:54.2 which I was pretty happy with. The last 50 I struggled keeping my form together. My 100 was 1:19.8 and felt really good.

John Davis

January 30 2013 Reply

I liked this time trial as it’s the first time I’ve pushed myself swimming after the long layoff. Did the 200 in 3:40. I left too much in the pool as I could have pushed harder; I wasn’t sure how to pace myself. Did the 100 in 1:40 and felt pretty good with that.

I really like have the 3 levels of workouts. Last year swimming your workouts I often didn’t have time to finish them completely, which I didn’t like to do. I can now do the Intermediates completely and eventually try to move up.

Denise Kuhlman

February 1 2013 Reply

Well I did the first short time trial last night, I thought I was doing a pretty good job, however the times were not good at all. Im a little upset with my times. My paces for the 100 were 1:51, 1:50, 1:48 and 1:49. I only did the 100’s as I was very frustrated and didn’t do the 200. I am going to do the 200 the long trial tomorrow and see what I can do. I dont know what I am doing wrong, but I will keep working at it as I know I have time to improve. These workouts are a great and I will just keep at it.

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