Simply swim 1000 and then divide your finish time by 10. This is your T-time. This should be done early in the Base period and every 4 to 6 weeks thereafter. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test.
Set your swim pace zones in your TrainingPeaks account. Where you see 'T' or 'T' time [with or without plus (+) or minus (-) a few seconds this means for example a T-time pace that would be the equivalent of your T-time plus or minus the seconds per 100, so you'll need to work that out for the length of the pool you are in. it is a 50 meter/yard set you are doing, half the time difference] the link below shows you how to set up your pace for swim zones, meaning EVERY session's blue detailed intervals will have a pace or time per 100
Tip: Think about maintaining a regular turnover
Warm up 100m steady swimming 100m building the pace
3 x 200m Freestyle, 45 sec between each 1 Easy, stretched out with good technique 1 Moderate pace, but still with good technique 1 Firm pace (not maximum!) swimming
4 x 150m Freestyle, 30 sec after each – all pulling with a pull buoy and paddles if you have them.
Warm Down 150m very easy swimming
Warm up 200m, as alternate swim and backstroke legs and swim and full backstroke
Pull Main Set 400m Freestyle pulling steady pace - Concentrate on using your triceps and lats,
45 sec rest
300m Freestyle swimming as 3 Lengths/laps steady, 1 length fast pace,
30 sec rest
100m Freestyle fast pace
Swim 200m very slow, any mix of strokes
Warm up 200m Freestyle easy pace
200m Freestyle pulling starting very slowly and building up the speed gradually
200m Freestyle moderate effort , 30 sec rest
2x100m Freestyle firm pace effort, 30 sec rest
4 x 50m Freestyle fast pace, 45 seconds rest
8 x 25m Freestyle 1 sprint, 1 easy, 30 sec rest
Easy Swim 300m very easy swimming with good technique
WU: 100 swim, 100 kick, 100 swim, 100 kick
MS: Pyramid intervals:
Choose a pace for the middle 300 interval that is below your T-pace. Then maintain that pace for the “step-up” [100, 200, 300] portion of the set.
For the “step-down” [200, 100, 50] portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace.
Recoveries are seconds in parentheses.
100 (15”) 200 (20”) 300 (30”) 200 (30”)100 (20") 50
CD: Easy stroking for 10 minutes varying strokes.
WU: 4 x 50 swim done as 25s each of kick, R arm only, L arm only, swim. [one arm swimming is UNCO,
ensure you breathe to the NON STROKING side, arm by your side, ensure you rotate using the HIPS and core]
MS: The even intervals are done at 5 seconds slower than 100 T-pace for Olympic. [so 1.25 second slower per 25m]
Odds are relaxed swims with good technique
Recoveries are in seconds within parentheses.
50(15”) 100 (20”) 150 (40”) 200 (60”) 250 (60”) 300 (60”) 250 (40”) 200 (30”) 100.
CD: Easy combination of kicks and strokes for 5 minutes.
Warm up any 300m include 150m of any 3 drills [click on paper clip above to download]
Include each session 15 tumble turns, push off wall on side is tip [all done in one go, not at end of swim lengths]
Pull buoy 15 Mins Monster Drill Focus:
Very slow and easy purposeful arm recovery set. Ensure high elbow, loose forearm and wrist - all four fingers enter water first, spear hand through water to 20-30 cms UNDER water - extend forwards and DOWN Rest when needed or to consider technique
Pull Buoy 10mins very slow and easy
Swim with IMMEDIATE fingers tip down to pool bottom on entry [use thumb out as your cue], elbow is high under the water, ensure that pull is SHALLOW and back to your hip, and that you re- plane the hand. Suggest you do these in sets of 100m with 20-30 secs rest.
4 x 100 m focussing on an accelerating pull, so work on previous two and ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed or to consider technique
5 x 100 swim putting it all together, on 20 seconds rest [incorporate tumble turns when proficient]
Try and do another 100m every session.