XHOG Articles : Swim Testing

Testing, in swimming is best done on a monthly basis and preferably not following a hard day in swimming or any other sport. The purpose of testing is to check and monitor your improvement (or lack of it) and to allow you to alter and fine-tune your training plan to get the most out of your training. What follows is 2 examples of testing each based on different goals / distances.

** Before carrying out either of these tests, ensure that you have spent about 15mins thoroughly warming up.**

TEST 1
This test is aimed at those who's main focus is on swims up to 1000m. The test is based on doing 3 x100m swims with 20secs rest between intervals. You should aim to swim at your fastest sustainable speed for the 100m and try to complete each interval in roughly the same time. At the end of the test intervals, your result is the average of the 3 intervals.

TEST 2
This test is aimed at those who's main focus is on swims beyond 1000m and up to 5000m. The test is based on doing 3 x300m swims with 30secs rest between intervals. You should aim to swim at your fastest sustainable speed for the 100m and try to complete each interval in roughly the same time. At the end of the test intervals, your result is the average of the 3 intervals divided by 3(to get your 100m time).

The above tests are based in meters but can be also be carried out in yards if you swim at an older pool.

The results of the test should be used as a guide for the pace you should be aiming for in a swimming session. What follows is an example based on a test result of 90seconds per 100m the following may be target paces for specific swim sets (this is just an example and meant as guidance to help you in the development of your own core sets)