For measuring progress objectively and for supporting motivation we recommend that you conduct a test swim periodically. Depending on your needs and how demanding the test might be on you energy, you might do this once a week, twice a month, once a month or so. 

First, select the distance and condition that fits your current abilities and that will be long enough to test the skills you are working on.

When you choose a test swim to start with, use that same test swim throughout the course so that results can be more easily compared. If your test swim starts to feel too easy and you want to increase the challenge (a wonderful sign of progress!) you may:

1. Move up to a more difficult test in that same level (= less rest).
2. Move up to the next level (= longer distance).

 

Suggested Test Swims

We have some recommendations (distances can be meters or yards):

Beginner – 200 total (choose one of the sets below)

• 200 (no rest)
• 2x 100 (20 seconds rest)
• 4x 50 (20 seconds rest)
• 8x 25 (20 seconds rest)

Intermediate  – 400 total (choose one of the sets below)

• 400 (no rest)
• 2x 200 (15 seconds rest)
• 4x 100 (15 seconds rest)

Advanced – 800 total (choose one of the sets below)

• 800 (no rest)
• 2x 400 (15 seconds rest)
• 4x 200 (15 seconds rest)

 

Essential Measurements

Try to measure at least one quantity and one quality during the test swim. If you can do more than one that is good, and you might have a friend on deck help you keep track. Remember, the qualities are the first place to look for improvements. Improvement in qualities will eventually produce improvement in the quantities. So, remain observant to the qualities and be loyal to their development over quantities in this foundation training phase.

Quantities to measure:

• Total time
• Time per split (for each 50 or 100, if possible)
• Stroke count on each length (or every 2nd, or 4th length)
• Changes in amount of rest (taking more or less than assigned)

Qualities to measure:

• How precise was my control over a certain body part? (how close did it come to my best)
• How consistent was my control over a certain body part? (how often did I achieve my best)
• Overall, how much easier to move did it feel?
• How much smoother did it feel?
• How much less stress was there?
• How much less effort was there? (in terms of heart rate, breathing intensity)
• How much stronger did it feel?

 

Recording Results

We HIGHLY recommend that you keep a training journal and record data from your practices and test swims.

If you are receiving attention from a coach, he/she will certainly want to view these results.