Set to see if you are improving...

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/

Replies

  • Montepulciano
    Montepulciano Posts: 845 Member
    50's on the minute
    Average time = 46
    Average strokes =38

    Starting point is good, but wow, that stroke count feels high.
  • emmab0902
    emmab0902 Posts: 2,338 Member
    Might try this tonight
  • emmab0902
    emmab0902 Posts: 2,338 Member
    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!
  • Montepulciano
    Montepulciano Posts: 845 Member
    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.
  • aliciamariaq
    aliciamariaq Posts: 272 Member
    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 25m
  • gentlygently
    gentlygently Posts: 752 Member
    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.
  • emmab0902
    emmab0902 Posts: 2,338 Member
    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??
  • Montepulciano
    Montepulciano Posts: 845 Member
    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.
  • aliciamariaq
    aliciamariaq Posts: 272 Member
    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?
  • emmab0902
    emmab0902 Posts: 2,338 Member
    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.

  • gentlygently
    gentlygently Posts: 752 Member
    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.

  • Montepulciano
    Montepulciano Posts: 845 Member
    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. :)
  • emmab0902
    emmab0902 Posts: 2,338 Member
    Might try and do this set once a month as a test to see if my endurance (which currently sucks) is improving.
  • aliciamariaq
    aliciamariaq Posts: 272 Member
    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.