Set to see if you are improving...
Montepulciano
Posts: 845 Member
I don't know if this is the Ultimate test, but it is a good one I think. I will do it a few times over the next couple weeks to see how I am doing.
http://www.yourswimlog.com/the-swimmers-ultimate-test-set-for-measuring-improvement/
http://www.yourswimlog.com/the-swimmers-ultimate-test-set-for-measuring-improvement/
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50's on the minute
Average time = 46
Average strokes =38
Starting point is good, but wow, that stroke count feels high.1 -
Might try this tonight0
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Montepulciano wrote: »50's on the minute
Average time = 46
Average strokes =38
Starting point is good, but wow, that stroke count feels high.
That's only a stroke rate of about 64 per minute which is considered low!0 -
I was reading somewhere that high level swimmers are looking at 12-17 strokes per 25 or 24 to 34 strokes per 50 so I figure it is all right. Now if I can maintain that level of strokes and get faster, that would be lovely.
Let me know how it goes, I find all this fascinating as when I swam, back when dinosaurs roamed the earth, we did not pay as much attention to this.0 -
Very interesting website Montepulciano, thanks! I will be following it.
I will also try this test see how it goes. My stroke rate at the moment is about 20/21 per 25m1 -
Ok I think I follow this - but would scale it down to say 8 repetitions not 16. Er, and my intervals would be very much more generous. I guess neither of these matters so much.
However, Some 'I am clearly not a swim masters type person' questions:
stroke rate, I am counting every arm over or just right arm. Can never remember.
Are they expecting you to go your very fastest?
Also, I am curious that I am one of the few people who regularly wait on the second clock to be at 0 or 30 or whatever at my pool. (Most people are just plowing on regardless.). Is it actually possible to do this kind of stuff in a crowded pool?! I think I have only ever once come across someone who is also starting off to a clock, from the opposite end to me.... And so I never try many intervals in a row.1 -
gentlygently wrote: »Ok I think I follow this - but would scale it down to say 8 repetitions not 16. Er, and my intervals would be very much more generous. I guess neither of these matters so much.
However, Some 'I am clearly not a swim masters type person' questions:
stroke rate, I am counting every arm over or just right arm. Can never remember.
Are they expecting you to go your very fastest?
Also, I am curious that I am one of the few people who regularly wait on the second clock to be at 0 or 30 or whatever at my pool. (Most people are just plowing on regardless.). Is it actually possible to do this kind of stuff in a crowded pool?! I think I have only ever once come across someone who is also starting off to a clock, from the opposite end to me.... And so I never try many intervals in a row.
I count each arm for stroke count, not both arms as one stroke cycle.
I am GUESSING that we are meant to do them at best pace - @Montepulciano is that right? Or are we meant to try to hold a certain pace?
I know that USRPT sets are holding your 200m race pace. But I think this one is meant to be blasted??0 -
In my head I was thinking about 200 yard pace, as I was doing my set, not doing all out. I think it is more a matter of being consistent when you go to do it again.
Yes, each arm counts, not the stroke cycle, or at least that is how I did it. But if you are tracking your own results, count what works for you and then be consistent. I like every arm but others may prefer to count cycles.
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It would be very difficult to keep an all out pace for 16 reps at that interval. At least for me. 200m pace sounds about right. Or maybe 75% effort?
Gentlgently, I think the objective is to see how you improve this set over time. So you could definitely do 8 instead of 16 and a more generous interval. Then just keep at it and if you feel more comfortable add 4 more or reduce the interval.
It might be difficult to do if no one else in the lane is using the clock. It is part of the reason I re-joined masters....
If you are friendly with the people in the lane maybe ask them to join you? That has only worked a few times for me but maybe worth a shot?
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Planned to do this today but only got ten done before the lane was invaded!
Average time 37s
Average strokes 38
Which is a stroke rate of about 62 per minute.
Tried to do them slightly faster than 200m pace but not all out.
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I had a failed attempt which might amuse...
First set - 50 in 58secs (ok, I blush, I am not a fast swimmer,) . Interval rest one minute
Second - same. Good
Third. Some 'onker' strays into my lane
Fourth. I have a mini panic attack on way back? Mmmm not had one of those in the water for a long long time. Clearly not the right day for this. I give up.
2 days later I remember, I forgot to count the stokes. And I had tried them all at my slo- mo version of a sprint.
So - next time I go at my 'up and down' pace. I don't have a 200m pace identified (!!!).
Infact the only good thing really for me is
- amusement factor.
- My 'fast' is reliably down to 58 secs, for a few lengths. It used to be 60.
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Glad people are doing the test and adjusting it as needed.
@emmab0902 - Speedy!
@gentlygently - Amusement is what gets us through most hard things. Well done on the improvement. 0 -
Might try and do this set once a month as a test to see if my endurance (which currently sucks) is improving.1
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I have decided to do the opposite! Masters practices lately have been all about endurance and freestyle, so yesterday I swam on my own and did back, breast and fly. The only freestyle I did was a 400 warm up. I will doing some of the workouts you and juliet3455 post.
I found a pool nearby that has a really quiet time around 3pm so it is ideal. Although I figure even if it is crowded I will be doing stroke work and not speed so even if it is crowded it should be ok.1
