- Training Zone = REC = Recovery
Intensity Level = Undefined - Easy
Total Duration of Work = Undefined - Any
Duration of Repeat = Undefined - Any
Duration of Rest = Undefined - Training Zone = EN1 = Endurance
Intensity Level = Low to Moderate
Total Duration of Work = 15 to 60 Minutes
Duration of Repeat = 5 to 60 Minutes
Duration of Rest = 10 to 30 Seconds - Training Zone = EN2-3 = Endurance (Speed/Endurance)
Intensity Level = Moderate to High
Total Duration of Work = 8 to 30 Minutes
Duration of Repeat = 2 to 20 Minutes
Duration of Rest = 15 to 60 Seconds - Training Zone = SP1-2 = Sprint
Intensity Level = Maximum Effort
Total Duration of Work = 3 to 12 Minutes
Duration of Repeat = 20 to 120 Seconds
Duration of Rest = 1:1 to 1:8 Work:Rest Ratio - Training Zone = SP3 = Sprint (Power)
Intensity Level = Maximum Effort
Total Duration of Work = 1 to 2 Minutes
Duration of Repeat = 5 to 20 Seconds
Duration of Rest = 1:8 or Higher Work:Rest Ratio
Examples of Sets by Training Zones
- Training Zone = REC
Intensity Level = <80% of Threshold
Set = 200 Meter Easy Swim
Rest Between Repeats = None
Shorthand Effort Level = EZ or 1 - Training Zone = EN1
Intensity Level = 80% to 95% of Threshold
Set = 12 x 200 Meter Swims
Rest Between Repeats = 20 Seconds
Shorthand Effort Level = MOD or 5 - Training Zone = EN2-3
Intensity Level = >95% of Threshold
Set = 6 x 200 Meter Swims
Rest Between Repeats = 60 Seconds
Shorthand Effort Level = FAST or 8 - Training Zone = SP1-2
Intensity Level = Maximum Effort
Set = 4 x 50 Meter Swims
Rest Between Repeats = 120 Seconds
Shorthand Effort Level = MAX or 10 - Training Zone = SP3
Intensity Level = Maximum Effort
Set = 4 x 15 Meter Swims
Rest Between Repeats = 120 Seconds
Shorthand Effort Level = MAX or 10
Sample Test Sets
- Category = Endurance
Test = T20 - Total distance covered in a 20-minute swim
Training Zone = EN2-3
Frequency of Test = Week two, then last week of each cycle
- Category = Race
Test = R1T - Average time for 6 x 100-meter swims repeated every eight minutes
Training Zone = EN2-3/SP1-2
Frequency of Test = Any week with no competitions
- Category = Race
Test = R2 T- Compare performances from competitions
Training Zone = EN2-3/SP1-2
Frequency of Test = As scheduled
- Category = Technique
Test = T1T - Stroke - video evaluation by coach and swimmer
Training Zone = N/A
Frequency of Test = Every four weeks
- Category = Endurance
Test = E1T - Average time for 6 x 100-meter swims repeated every three minutes
Training Zone = EN2-3
Frequency of Test = Every four weeks
- Category = Strength
Test = WTT - Six repetition maximum lift tests as part of a weight program
Training Zone = N/A (SP1-2,SP3)
Frequency of Test = Every four weeks
- Category = Strategy
Test = VST - Verbal testing of swimmers by coaching staff on various scenarios in a competitive situation
Training Zone = N/A
Frequency of Test = Every four weeks
- Category = Pacing
Test = PPT - Compare swimmer's self-prediction with actual time for 8 x 50-meter swims with :15 seconds rest between each
Training Zone = EN2-3
Frequency of Test = Every three weeks
- Category = Technique
Test = T2T - Turn - time 4 x 10-meters from flags (5-meter line) in and out of the wall
Training Zone = SP3
Frequency of Test = Every three weeks
- Category = Technique
Test = T3T - Start - time 4 x 15-meters from start signal to 15-meter line
Training Zone = SP3
Frequency of Test = Every three weeks
- Category = Efficiency
Test = SET - Average score (number of strokes taken per repeat added to the total seconds for a repeat) of 8 x 50-meters
Training Zone = EN2-3
Frequency of Test = Every two weeks
- Category = Power
Test = SPT - Average time from 4 x 20-meter sprints with :90 seconds rest between each, from a push-off, measured from the first set of flags (5-meter line) to the end wall of the pool
Training Zone = SP3
Frequency of Test = Every two weeks
- Category = Speed
Test = SST - Best time from 4 x 15-meter sprints with :90 seconds rest between each, from a push-off, measured in the center area (between the backstroke flags) of the pool
Training Zone = SP3
Frequency of Test = Every two weeks
