SWIMMING TEST WEEK
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts
Followed by…
Two sets of:
50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)Rest 30 seconds between 50 Meter efforts
Followed by…
Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)
Testing
Choose either Option 1 or Option 2 and try to hold the same time for each set.
Option 1
Every two minutes, for 16 minutes (8 sets) of:
Swim 25 Meters @ 100%
Immediately followed by…
Every three minutes, for 18 minutes (6 sets) of:
Swim 50 Meters @ 100%
Option 2
Every 4 minutes, for 24 minutes (6 sets) of:
Swim 100 Meters @ 100%
Warmup sets ✅
Option 2:
The pool I swim at is 25 yards which is 22.86 meters.
1. 1:31
2. 1:30
3. 1:30
4. 1:28
5. 1:32
6. 1:29