7 X 200 Step Test Swimming
Perform conditioning exercise i e.
7 x 200 step test swimming. Fly off the blocks as if your suit is on fire. For information about aerobic stepping tests see step tests these are different types of step tests. Based on this information the time for a distance between 20 and 100 metres can be determined using the following algorithm.
Personal best race times were reduced by 9 5 seconds over this period. It estimates the pace per 100 that you would maintain during a maximal 1500 meter or yard time trial. Record times and heart rate.
The less steps the happier the swimmer. Fitness testing for swimming usually includes training or race type test such as 8 x 200m step test in which heart rate blood lactate split times stroke rate and perceived exertion are recorded. Here are some other fitness tests related to swimming.
This is why doing the set 2 3 times in the span of a couple weeks and then averaging out the results is a good idea and will give you a more accurate baseline. Swimming breaststroke is a great form of exercise that engages the arms legs shoulders and neck. Descend by 4 secs on each 200 to goal time start at pb 20 secs.
It is used to monitor training and improvements in aerobic conditioning. The more steps the better the data. To test your css pace you would swim a maximal 400 and 200 time trial within the same session with a five minute active recovery between and time yourself for both.
The 7 x 200m swim step test is a very comprehensive swimming specific physiological test. The breaststroke is a fun and easy to learn swimming technique. This case study presents data from eleven 7 x 200 m step tests over a 3 year period for a world class 200 m male breaststroke swimmer.
Aim to descend but promote efficiency to do so. Rest between 3 12 minutes. Double distance test swim 3 sets of 2x200 then 1x400 aim to achieve double the time on the 400.
A critical swim speed test is a simple way to measure your swim fitness. How to swim the breaststroke. 5x200 step test all swims even pace splits.
The 400 tests used four steps and the 100 and 200 tests used five as follows. As 80 metres equals 0 7 so one metre equals 0 7 80 which is 0 00875 of the race time metre. Eg set 1 2x200 target 2 30 0 400 target 5 00 0.
Post activation potentiation for swimmers. For some swimmers the idea of having to compete in practice is. There are basically three simple motions.
The ddr where the step test was first developed used 8 x 100m 8 x 200m or 5 x 400m depending on the individual s main race distance.
