Advanced swim Aerobic Endurance test
Long distance Triathletes training for a half or full Ironman and long distance swimmers should know their 3000m TT pace. Although these athletes will they will benefit more from endurance sessions.
Again, correct technique should be a priority as it will reduce the effort required to complete these longer swim legs.
After a standardised warm-up, the swimmer starts each time trial in the water with a push start from the wall (no diving).
Record your time for the 3000m TT (Time Trial)
Record your 1000m split times as well
The data for the TT is to be submitted into the form below for analysis.
The equipment required: a 25m or 50m swimming pool preferably and a stopwatch.
*Try to perform the tests and retests in the same pool to standardise as many variables as possible.
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WU: (Warm Up)
200m swim
200m kick
200m swim
4 x 50m “building” (Start slow and get up to a medium speed by the end of 50m), rest 30 secs between
MS: (Main Set)
3000m Time Trial (Start at a medium pace, try to speed up a little towards the end)
LD: (Loosen Down)
200m easy
