Standardized repeat sets

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.

A standardized test set like this can provide an accurate method for prescribing threshold paces for a wide range of other repeat distances. Some slight adjustments in threshold speeds must be made, however, for repeats of 100 m and less and for repeats of 800 m and longer.

Standardized test sets have several advantages like they cost nothing to administer and they do not require any special expertise for testing or interpretation. Another important advantage is that administering the tests requires no breaks in training. Threshold paces can be established from typical sets in regular training sessions. A further advantage of this method over the T-3000 test is that it can be used for testing butterfly and breaststroke swimmers. Standardized test sets can also be adapted for use with age groupers and masters swimmers by simply changing number or distance of the repeats and rest intervals to fit the ability levels of the swimmers. The rules of thumb for adapting test sets for younger and older swimmers are the following:

·         The set should require 30 to 40 min to complete.

·         Each repeat should require 2 to 5 min to complete.

·         The rest intervals between repeats should be short, 30 sec or less.

Image source: [1]