We all know that a “test” is a vital part of a training plan. A test may have various aims and purposes: to test your fitness throughout the season, gauge the progress they have made or work out the right pace for your sessions in the water.
Today’s article is focused on an extremely interesting test for all open-water swimmers, triathletes or middle-distance swimmers, who need to start training at more accurate paces in the water.
The test we are talking about is the 10×100 TEST.
The test can also be carried out over 6 or 8 x 100, depending on your fitness.
The first part of the test is to warm up properly to get your arms and legs moving:
- 10 10 minutes easy swimming, any stroke
- 4x50m legs or on your back door or using a board
- 200m with a pullbuoy alternating your breathing (3/5/3/7 strokes) every 50 metres
The second part of the training is more intense, first, you will work on pure speed and then finding your “race” pace:
- 6x50m #15 hard without breathing, then easy reps of up to 50m with 20 seconds recovery
- 100m easy
- 6/9 x 50m progressions (1-3), swimming the third rep at a fast pace but not flat out. 20 sec. recovery.
- 100m easy
The third part is the test itself:
Here are some tips for performing the test as effectively as…
