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]
How to Video here: https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0
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
W/U 150m choice swimming
Main set 40 x 25m at Sprint Effort with 5 secs rest [this is threshold= pace not all out]
W/D 200m easy swimming
W/U 200m choice swimming
Main set 20 x 50m at Olympic Effort with 10secs rest
W/D 200m easy swimming
Six sets of 200-metre repeats. In each set of 200 metres aim for the second 100 metres to be 10 seconds quicker than the first 100 metres
aim to do as many of these as you can in the remaining time post warm up and pre warm down
All off 30 seconds rest if you swim 7:30 for 400
All off 20 seconds rest if you swim 6:30 for 400
All off 10 seconds rest if you swim sub 5:30
WU: 100 kick.then 4 x 50s swim done as 25s each of kick, R arm only, L arm only, swim. [one arm swimming is UNCO, 15" RI
ensure you breathe to the NON STROKING side, arm by your side, ensure you rotate using the HIPS and core]
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
8 x 100 @ T-pace (10”).
8 x 50 @ T-pace (10”).
CD: 200 easy.
WU: 4 x 50 increasing pace slightly each 25
MS: All are at T-pace for IM [top end Z2] and or 70.3 [mid zone 3 max]: See below
50 (10”), 100 (15”), 150 (15”), 200 (30”), 250(40”), 200 (30”), 150 (15”), 100 (15”), 50.
CD: 100 easy with emphasis on form