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.