Introducing the Swim Pace Calculator

Perform the swim tests noted below. Ideally, perform these tests on the first week after a recovery week, and allow for at least one recovery day between the two test days. Once you have your time recorded, input your times into the Swim Pace Calculator below. (NOTE: If using the calculator in SPRINT mode, you do not need to perform the 800).

Test Set #1:

Warm up: 300 easy; 4x50 RI:30 fast!

Main set:
• 50 yd as fast as you can go from a push start. Record time.
- one minute recovery between set
• 100 yd as fast as you can go from a push start, try to keep your stroke long and strong. Record time.
- 90-second recovery
• 800yd from a pushed out as fast as you can go, try to remember to focus on the back half of your stroke as well as staying as streamlined as possible in the water. Record time.

Cool Down: 300 easy

Test Set #2:

Warm up: 300 easy; 4x50 RI:30 fast!

Main set:

• 200 yd as fast as you can go from a push start. Record time.
- two minutes recovery between set.
• 400 yd as fast as you can go from a push start, try to keep your stroke long and strong. Record time.

Cool Down: 300 easy

The Zones calculated above should be used in the same manner as Zones in Cycling and Running where Zone 2 is an easy pace and Zone 6 95% of your Max all-out effort. Common terms below should be replaced with Zones as follows:

• Easy = Zone 2
• Moderate = Zone 3 or 4 (Example: "4x100 RI:15 moderate" translates to "4x100 RI:15 @Z3")
• Tempo = Zone 3
• Threshold or T-Pace = Zone 4
• Fast = Zone 5 or 6 (Example: "6x50 RI:30 FAST" translates to "6x50 RI:30 @Z6)
• Descending = Zone 4 going to Zone 6 (Example: "4x50 RI:15 Descending" goes to "4x50 RI:15 #1 @Z3, #2 @Z4, #3 @Z5, #4 @Z6")

The regression rate is defined as the rate at which your pace declines with each doubling of distance. The pace for a sprinter typically falls off quite a bit as the distance is doubled whereas an endurance athlete may not be as fast as the sprinter in shorter distances, but can maintain a much faster pace over the long haul. For example: Let's say you can do five 50's at maximum effort in a consistent time of 35-seconds. Does that mean that max effort 100's should be done at 1:10? You can see from your results above that the max 100 time is not simply double that of the 50 time, rather there is a drop off in the pace and that drop off is your regression rate.

The calculator above determined your regression rate. If that percentage is quite high i.e >8%, then our research shows that you are more of a sprinter. If the regression rate is lower than 4% then you are more of an endurance athlete.

Triathletes in general are endurance athletes and need to work to be towards having a lower regression rate. They need to be able to maintain their pace over longer distances. Workouts that focus on longer sets (200's and 300's) with hard efforts (Zone 4 and 5) at the end of a swim workout will lower that regression rate. Similarly, athletes who already have a low regression rate will want to work on sets that increase overall speed. These workouts include a wide variety of distances in each set (50's, 100's, 200's, etc.) at high intensities (Zone 5 and 6) with long rest intervals).

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