RESULTS: Test Set-Challenge Mode

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posted Apr 23, 2012, 1:39 PM by Pat Windschitl [ updated Apr 25, 2012, 9:36 AM ]

It's starting to feel like time for another test set in the next few weeks. This one is going to start fairly easy. It's all 100's free on a 2 minute interval. How many 100's depends on you.

But of course there's a catch. The first 100y you have to swim a 1:45 or better. The second 100 you have to swim a 1:44 or better. The third 100 you have to swim a 1:43 or better. The set keeps going until you literally cannot make it. Let's see how many of you can get within a second of your best hundred free time. I know it's hard. But that's the point! It's supposed to be a challenge.

Results from 4/23/2012

Kazu	5
Aki	5
Justine	5
Jill	10
Jenika	10
Abby	10
Gaby O	15
Meigan	15
Nina	15
Alex	23
Julian	23
Nathaniel	24
Mariah	29

Bri	29
Nick	30
Cristian	32
Angela	33
Caitlin	35
Kylie	37
Cassidy	38
Keiana	39
Miguel	41
Kamryn	41
Nathan	44
Ian	45
Michaela	46

What the results mean:

This is a table laying out which times were completed at which round. On the 1st round swimmers had to hold under 1:45, on the 21st round it was 1:25, on the 35th is was 1:11, etc. We'd use this to roughly calculate our Endurance Threshold pace.

#01: 1:45	44	43	42	41	40	39	38	37	36
#11: 1:35	34	33	32	31	30	29	28	27	26
#21: 1:25	24	23	22	21	20	19	18	17	16
#31: 1:15	14	13	12	11	10	9	8	7	6
#41: 1:05	04	03	02	01	00	0:59	0:58	0:57	0:56

If we look at Alex and Julian's completed number of 100's, 23, we can see they got down to a 1:23 pace, where Kamryn and Miguel made 41 100's, with the fastest on the 1:05. We can now find a swimmers different Endurance EN Threshold pace from this time.

Here are 2 examples. The 1st is a swimmer who made 46 of these to the 1:00 mark, and the 2nd is one who made 31 to the 1:15 mark.

En 1 Pace: 1st: 1:00 + 15, 1:15 2nd: 1:15 + 15, 1:30

A swimmer should be able to hold this pace for 1000+ yards. This is about 70-80% speed with a heart rate between 120-150

En 2 Pace: 1st: 1:00 + 10, 1:10 2nd: 1:15 + 10, 1:25

Should be able to hold this pace for about 4-800 yards depending on age. This is about 80-90% all out speed with a heart rate between 160-170.

En 3 Pace: 1st: 1:00 +05, 1:05 2nd: 1:15 + 05, 1:20

Shouldn't be able to hold this pace for more than 3-500 yards in practice. This is 100%, feeling dizzy all out speed with a heat rate of 180-190.