Workouts
10

Mar13

Swim Workout: Short Test 2

Now that you’ve done the hard work these past 5 weeks during the Critical Pace swim training, this week’s tests will help you see how much progress you’ve made.  A few important points to consider as you get ready.  First, no matter which level of workouts you have been doing lately, you should do the exact same test sessions you did at the start of the program.  This really helps with judging your progress.  Second, pay attention to your splits in some of your last few workout sessions when planning a pace for the upcoming tests.  You are likely swimming better than you were when you last tested so those results may not be a perfect guide for how to test now.  You can also use the mid-week session to experiment a bit with paces for the long test later in the week.  Third,  if you would like to have Coach Jason updated your Critical Pace Training Zones, drop him an e-mail at Jason@digittri.com with all of your recent test times and he’ll calculate your critical pace and send along an updated chart of training zones as before.  Fourth, likely a good idea to review the Testing Overview we put up with the first round of testing.  Last and certainly not least, 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


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