I have decided to set up a monthly test set. The first one will be a 1000m Choice timed swim and will happen on Saturday October 25th at regular practice time. We will be doing them on weekends every month and will alternate between the 1000 and a kick test.
When paired with the goal sheets this will give swimmers who don’t compete a chance to gauge their improvement. By April we should have completed three 1000m swims and three kick sets. These test sets are standardized so there will be no flexibility given beyond these parameters so that every time we do the set it is the same thing.
1000m Timed Swim
This is a measure of aerobic capacity and can be done any stroke but no equipment can be used. We start the workout with a 30 minute warm-up and then we will divide into two heats and have one group complete the swim while the other group counts laps. We will then switch the groups and do the same. If we do get a huge group out it is possible we could do it in three heats because we don’t want more then three per lane per heat.
The kick test is a measure of kicking speed and will be different for swimmers at different levels. Swimmers will complete a 25, 50, 100 or 200 Flutter Kick with a board. Swimmers will initially choose a distance during the November kick test and will be timed for that distance. If they complete the swim in under the standard they move up to the next distance of kick in January finishing at 200m.
- 25m Kick – Under 30.00
- 50m Kick – Under 1:00.00
- 100m Kick – Under 2:00.00
- 200m Kick – Under 4:00.00
We will have multiple heats done after a 30 minute warmup and we will only have one person per lane per heat on those days. Since this test set won’t take very long we will have a small aerobic set to follow the kick test.