The freestyle test protocol.
The test protocol consists of 4 blocks with 4 swims, see picture.
Swim 1: 400m(5min) with intensity under Anaerobic Threshold(80-85% of PB). The lactate concentration on this swim has to be higher than 2,5mmol/l.
Swim 2: 400m(5min) with intensity over Anaerobic Threshold(85-90% of PB). Appr. 10-15seconds faster than the first swim.
Swim 3: 200m(>2:30) same intensity/ pace as in Swim-2.
Swim 4: 200m(>2:30min) ALL OUT SWIM.
Prior to each swim, before starting, the lactat-value has to be lower than 3,5mmol/l.
After each swim there is a swim with active recovery.
Important things for executing the test:
- Every swim is with a push, no starts.
- Even paceing is very important
- Prior to the test we recommand to have one easy day of training without strength/ gym training.
- For best results is to do the test in a 50m pool, 25m pool is also possible.
