Benchmark Swim Testing

 

For each test set, whether the focus is aerobic, anaerobic, or ironman test sets, you will want to warm up with at least 20-minutes easy swim, followed by a short pacing set to get the heart rate up and prepare yourself for the test set.

After completing the warm up and the pacing set, you are now reading to dive into the Test/Benchmark Set. Depending on your training focus, you have several options to choose from.  Anaerobic Pacing Sets are ideal for forcing speed for short course/sprint triathlon. Aerobic Test Sets are great for the intermediate distance or half ironman athlete.  And lastly, I’ve presented two options for the long course or iron distance athlete. 

Anaerobic Test Set- ideal for forcing speed

• 6 x 100 yards/meters

Hold the fastest pace possible with ample time to recover between each effort (2:00 rest between efforts).  Active recovery is encouraged to avoid lactic acid build-up – “dead arms.”

Aerobic Test Sets – Ideal for Olympic Distance and ½-Ironman:

• 1,000 yards/meters TT:  The goal is to hold pace steady throughout the swim.  Divide total swim time by 10 to determine the 100 pace.
  

• 10 x 100 yards/meters: The goal to hold fastest pace possible on each 100 – with minimal recovery (:10 - :15 seconds rest) – Put each 100 on a consistent interval.)

• 5 -8 x 200 yards/meters: Take :30 - :45 seconds rest between 200’s, making the 200’s on a consistent interval.  Hold the best pace on each 200.

Ironman Test Set – Ideal for Long Distance Triathlon

(These sets will work to improve both endurance and consistency.)

•  5 x 500: The goal is to hold same time/pace on each 500 – to find 100-pace divide the 500 by 5.  Take 1-minute rest between each 500 – hold each 500 on a consistent interval.)
  

• Endurance Step-up of 100-yards, 200-yards, 300-yards, 400–yards, 500–yards, 600–yards, 700–yards, 800-yards: Hold consistent pace as the distance increases.  With each step, this will become a bigger challenge.  Start the 100 at a pace you are comfortable with, but remember the point is to push and challenge so as to improve.  Take about :30 – 1:00 rest between each step-up. Example – if you do the 100 on 1:30, do the 200 on 3:00, and the 300 on 4:30, etc.
  

April Gellatly Burkey is a professional triathlete and USAT Level 1 Coach with The Sport Factory in Atlanta, GA.  She is the aquatic director for Atlanta Triathlon Club and a triathlon consultant for the CNN FitNation Program.  She can be contacted at coachapril@sportfactory.com, found on the web at www.aprilisawesome.com, or on twitter @aprils_awesome.