A standardized repeat set is perhaps the simplest method of evaluating
progress in aerobic capacity and prescribing training paces for swimmers. In
order to complete a standardized repeat set swimmers need to swim a long set of
repeats on short rest. The average speed for a set of repeats that requires
between 30 and 40 minutes to complete should correspond closely to the results
of a T-3000 swim (see here) and, therefore, to the individual anaerobic
threshold speeds of athletes. The best repeat distances for sets like these are
between 200 and 400 m because the estimated threshold pace will apply to the
usual range of practice repeat distances. Once the repeat distance, number of
repeats, and send off time for a standardized repeat set have been established,
that set could be repeated periodically to test for changes in aerobic
capacity. An athlete’s aerobic capacity has probably improved when s/he can
swim the set at an average faster speed, and that speed is likely to be close
to the swimmer’s individual anaerobic threshold pace.
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