Mike White’s 7 x 100-yard test set with the first being the slowest but at 20% of lifetime best time.

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Michael White posted on Facebook, a test set for age group swimmers.

Swim, 7 x 100-yards free, from a push-off.

#1 is LTB + 20%.

Each one after has to drop, or it doesn't count.


The set has made many cry, young and old.
  • LTB = lifetime best. Another name for LTB is PR, for one's personal record.
  • Example: If a swimmer has at 1:00.00 LTB for the 100-yard free, then the first 100 needs to be under 1:12.00. 
    Math: Convert the time to seconds. So, 1:00.00 is  60 seconds.
    To obtain 20-percent, 60 x .2 = 12.
    60 + 12 = 1:12.00.
  • 2nd 100 and all the following 100s need to be faster than the previous 100 for that 100-yard repeat to count.
  • We've not done a straight interval for this one, but it's likely been around 2:00 or 2:30. In a perfect world, half the group is timing with a stop-watch while the other half of the group is swimming. Then the two groups alternate back & forth between timing and swimming.
  • With stop watches on each swimmer, the time can be accurate to the . 01.
  • Begin the set from a push-off start. Then, if things get desperate, like it's the 10th attempt, allow the swimmer to utilize a dive start and go off the blocks.

About the author 

Mark Rauterkus

Swim, water polo and SKWIM coach in Pittsburgh, PA, USA. Also the webmaster for the International Swim Coaches Association.

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