Everyone knows {that a} “check” is a crucial a part of a coaching plan. A check might have varied goals and functions: to check your health all through the season, gauge the progress they’ve made or work out the proper tempo in your periods within the water.
In the present day’s article is concentrated on a particularly attention-grabbing check for all open-water swimmers, triathletes or middle-distance swimmers, who want to begin coaching at extra correct paces within the water.
The check we’re speaking about is the ten×100 TEST.
The check can be carried out over 6 or 8 x 100, relying in your health.
The primary a part of the check is to heat up correctly to get your legs and arms transferring:
- 10 10 minutes simple swimming, any stroke
- 4x50m legs or in your again door or utilizing a board
- 200m with a pullbuoy alternating your respiration (3/5/3/7 strokes) each 50 metres
The second a part of the coaching is extra intense, first, you’ll work on pure velocity after which discovering your “race” tempo:
- 6x50m #15 arduous with out respiration, then simple reps of as much as 50m with 20 seconds restoration
- 100m simple
- 6/9 x 50m progressions (1-3), swimming the third rep at a quick tempo however not flat out. 20 sec. restoration.
- 100m simple
The third half is the check itself:
Listed below are some ideas for performing the check as successfully as doable.
- Notice that this check is concentrated in your general common tempo over 10×100, excluding your quickest and slowest reps.
- Be sure you gauge your effort correctly. Start at a quick tempo however not flat out and attempt to preserve the identical tempo for all 10×100.
- You could relaxation (not swim slowly) in the course of the three-minute restoration between reps
- If you start to really feel drained in the midst of the check, focus in your swim approach.
After you have completed the check, it is possible for you to to work out your ultimate end result.
Your common velocity can be your potential tempo over distances between 400m-800 m. Understanding this tempo will mean you can work out your tempo for every kind of cardio, threshold and most oxygen consumption exercises.
If there is no such thing as a greater than two or three seconds distinction in your tempo for the primary few 100s and the final 100s, then you have got learnt the right way to gauge your sub-maximum effort correctly. If this isn’t the case, don’t worry!
The primary few occasions you do that check, your outcomes will in all probability be arduous to interpret both as a result of you have got set off too quick or since you have been excessively cautious. Making errors will allow you to enhance. After performing the check a number of occasions at key moments in the course of the season, you’ll realise it’s all a matter of observe and of gauging your effort
Take pleasure in your check!
References: Championship Swim Coaching by SWEETENHAM BILL
