This is your first benchmark test. As a beginner part of the goal is to learn pacing, don't go all out in the first 25 with nothing left for the last 25. Try to keep each 25 an even pace but leave nothing going for the wall on the last, you have plenty of time to rest.
Please record your times of each 100.
This is a challenging benchmark test for beginners. The key here is pacing, keeping your effort strong and consistent throughout the entire effort. It may seem like a lot but if will pay dividends in your training ahead.
Your last benchmark test, and probably the hardest one on your body. Once again, pace is key, not to hard, not to easy. After this your real training can begin.
A nice session to get the heart pumping and get all the waste products from the prior sessions cleaned out. Go nice and easy, if you feel the legs starting to burn too much, definitely back off. This is purely a recovery session.
This session is to get you back in the pool, get the blood moving and aid in recovery from the bench mark sessions earlier in the week.
You made it through Week One.Our final session of benchmark week, you may be feeling a little fatigue, but that is normal. This session is broken up into easy run and walk sets to continue the recovery process.
Your first real swim set, the goal is to break the distances into small segments with short rest to begin to build your ability to distances. This facilitates good form for each rep.
Additionally, the sink-downs help you to get a feel of what it is like to fully exhale.