Last Updated on March 24, 2023 by admin
In this article, we’ll discuss the importance of conducting swimming test sets. We’ll provide hacks, tips and examples of swimming test sets that can help improve a swimmer’s performance.
- Swimming test sets are a key part of a swimming programme’s monitoring and evaluation process.
- Both top coaches and swimmers regularly use swimming test sets to see if the swimmers are ‘on track’ to achieve their swimming goals.
Related article on setting swimming goals
We have produced a related article on the benefits of setting swimming goals. You can view it by clicking this link: Swimming goals
The benefits of swimming test sets
There are many benefits to regularly conducting swimming test sets. These include,
- Increasing the level of training intensity.
- Monitoring a swimmer’s fitness
- Recording and monitoring a swimmer’s training performance under pressure
- Building a swimmer’s confidence, by highlighting their training progress.
- Identifying areas that can be improved.
- Helping identify possible swimmer fatigue.
Planning
Annual training plan
Key to a successful swimming training programme is the annual training plan. This outlines the key components of the swimming year. For example,
- Competition: Most swimming programmes focus on qualifying swimmers for the major annual swimming championships (county, regional/state and national championships) and are key dates in the annual training programme. Other competitions are planned for qualification into the major championships.
- Training: Training is focused on preparing swimmers to achieve qualification into the major championships. A training period in the run-up to a major championship is usually divided into three distinct phases.
- The preparation phase: where the main technical and fitness work is undertaken.
- The competition phase: where the training volume and intensity are lowered, swimmers focus on the key points of their events and finally compete.
- The transition phase: where the swimmer adapts from competition into the next preparation phase.
- Testing: This is the ‘bridge’ between training and competition. There are many types of training test sets, which provide both the coach and the swimmer the opportunity to monitor a swimmer’s ongoing progression toward their swimming objectives.
Swimming Test Sets Preparation
There are many types of swimming test sets designed to monitor nearly every aspect of a swimmer’s ongoing performance. Some are reasonably straightforward, while some can be quite complex. Before conducting a swimming test set, the coach should plan to ensure the following,
- The selected test set is appropriate for the swimmer
- The selected test set is appropriate for the task
- The testing is performed at the correct time during the season
- The test set is repeated on a regular basis
- Coaches should ensure that all the participants understand the requirements and the process of the test set.
- There is enough additional poolside/deck assistance to help with the timing and recording. Some test sets ideally require one poolside/deck assistant per swimmer.
- There are enough recording sheets, pens and stopwatches for the effective recording of the key test set information.
- Coaches should record, monitor and evaluate the swimming test set results and provide feedback to the swimmers.
Swimming Test Sets Examples:
There are many types of training test sets designed to monitor nearly every aspect of a swimmer’s ongoing performance.
Listed below are some simple examples of less complicated training test sets.
Aerobic fitness
‘T’ 10’s
Introduction: Performed at regular intervals throughout the season, timed swims are a great way of monitoring the aerobic fitness of your swimmers.
How to perform this test set: ‘T’ 10s is a timed swim over ten minutes, with the objective of recording the number of lengths each swimmer completes during this swim.
- Once mastered this set can be adjusted to fifteen minutes (‘T’ 15’s) or twenty minutes (‘T’ 20’s)
500m Challenge
Introduction: Some coaches prefer to test their swimmer’s aerobic fitness over a given distance.
How to perform this test set: Performed at regular intervals throughout the season the 500m challenge is a great way of monitoring the aerobic fitness of the swimmers.
- Swimmers are timed to see how long it will take them to swim 500m freestyle.
- This 500m challenge should take most swimmers between 7 to 10 minutes
- This test set can be adapted to a 1000m or 2000m challenge if required, which is great for longer-distance swimmers.
Stroke efficiency
Individual Medley Stroke Count Efficiency
Introduction: This is a classic stroke count efficiency test set, performed over a 100m Individual Medley.
How to perform this test set: Swimmers perform a 100m individual medley, with the aim of holding the following stroke count per length/lap:
- Butterfly 8, Backstroke 12, Breaststroke 8 and Freestyle 12
- The aim of this test set is to develop an effective, consistent and balanced individual medley
- This swimming test set can clearly identify the strokes and skills a swimmer may have to work on.
- Once mastered, swimmers should double the distance to a 200m individual medley and hold the same stroke count.
400m Individual Medley Stroke Count Efficiency
Introduction: This is a drill for senior or more experienced swimmers, with the aim to achieve the desired stroke count over three 400m individual medley sets.
How to perform this test set: As for the test set above, Swimmers perform 3x400m individual medleys as,
- 4 x 100m individual medleys
- 2 x 200m individual medleys
- 1 x 400m individual medley
With the aim of holding the following stroke count per length/lap:
- Butterfly 8, Backstroke 12, Breaststroke 8 and Freestyle 12
Stroke count – min-max drill/SWOLF
Introduction: The objective of the min-max drill (sometimes referred to as SWOLF) is for a swimmer to swim a given distance in the minimum amount of arm strokes, with the maximum amount of speed.
- While performing this drill, swimmers should focus on great technique.
How to perform this drill: For example, over 4 x 50m: A swimmer completes the first rep in a time of 30 seconds with a stroke count of 36.
- By adding the number of seconds, it took to complete the rep, to the number of strokes it took to complete the rep, this gives the swimmer a total ‘stroke efficiency score’ of 66.
- The swimmer’s objective for the next rep is to reduce their stroke efficiency score by either swimming faster, taking fewer strokes or a combination of both.
- Ensure that swimmers allow the swimmers swimming behind them to complete the whole length of the pool, so they can record an accurate and unhurried stroke count.
- Once the swimmer has established a consistent swimming efficiency score over 50m, they can then double the distance (100m) with the objective of maintaining the same efficiency score as they did over 50m.
- Once mastered, these drills can then be conducted over 200m, 400m and 800m
Coach Arthur says: “Ensure swimmers have a long rest interval between reps to ensure optimum performance”.
Kicking
Double up kicking test set
Introduction: This is a great but simple test set for recording and monitoring a swimmer’s kicking efficiency.
How to perform this test set: A swimmer performs a 100m kick on 2min, with a target time of 100m swim = PB + 20 seconds.
- Then they perform a 200m kick on 4min, with a target time of 200m swim = PB + 20 seconds.
- The swimmer should aim to achieve an even split each 25m/50m
- Coaches may allow the swimmers to use fins whilst mastering this test set.
Starts
Introduction: To test the effectiveness of a swimmer’s racing start, a coach should record a swimmer’s racing start speed.
How to perform this test set: The coach should stand on the poolside/deck at 15m from the starting block end of the pool, where a marker will be placed.
- The swimmer will then perform a racing start.
- As the swimmer passes the marker with their head, the coach should stop their stopwatch and record the result.
- The coach should give the swimmer feedback, regarding the time achieved, any technical adjustments that may be needed and praise the good things about their start.
Turns
Introduction: To test the effectiveness of a swimmer’s racing turn, a coach should record a swimmer’s racing turn speed.
How to perform this test set: The swimmer starts this drill by diving from the non-turning end of the pool.
- The swimmer swims at a 50m race pace.
- The coach should stand on the poolside/deck, 10m away from the ‘turning’ end of the pool.
- A marker should be placed on the poolside/deck with the coach at 10m, and a sinker should be placed on the pool bottom, also at 10m.
- Once the swimmer has passed the marker at 10m going into their turn, with their head, the coach should start their stopwatch.
- The swimmer then performs a racing turn,
- Once the swimmer has performed their turn, they should start to swim back to the middle of the pool, still swimming at a 50m race pace.
- Once the swimmer’s head passes the 10m marker on their return, the coach should then stop the stopwatch and record the result.
- The coach should give the swimmer feedback, regarding the time achieved, any technical adjustments that may be needed and praise the good things about their turn.
Takeaways
Swimming test sets are a key part of a swimming programme’s monitoring and evaluation process. Both top coaches and swimmers regularly use swimming test sets to see if the swimmer is on track to achieve their swimming goals.
There are many benefits to regularly conducting swimming test sets. These include,
- Increasing the level of training intensity.
- Monitoring a swimmer’s fitness
- Recording and monitoring a swimmer’s training performance under pressure
- Building a swimmer’s confidence, by highlighting their training progress.
- Identifying areas that can be improved.
- Helping identify possible swimmer fatigue
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library
Swimming Publications
EatSleepSwimCoach produces a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- Which are now available in both Amazon Kindle and paperback formats.
For information regarding our portfolio please follow the Swimming publications link on our website https://eatsleepswimcoach.com/publications/
Recommended swimming equipment
We have provided a recommended swimming equipment page.
- It contains the swimming equipment that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: recommended swimming equipment.
The Competitive Swimming Exchange – Facebook Group
We are members of the Competitive Swimming Exchange.
- This is a competitive swimming Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents. In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water
For more information about joining this group please use the following link: The Competitive Swimming Exchange