A standardized repeat set is perhaps the simplest method of evaluating progress in aerobic capacity and prescribing training paces for swimmers. In order to complete a standardized repeat set swimmers need to swim a long set of repeats on short rest. The average speed for a set of repeats that requires between 30 and 40 minutes to complete should correspond closely to the results of a T-3000 swim (see here) and, therefore, to the individual anaerobic threshold speeds of athletes. The best repeat distances for sets like these are between 200 and 400 m because the estimated threshold pace will apply to the usual range of practice repeat distances. Once the repeat distance, number of repeats, and send off time for a standardized repeat set have been established, that set could be repeated periodically to test for changes in aerobic capacity. An athlete’s aerobic capacity has probably improved when s/he can swim the set at an average faster speed, and that speed is likely to be close to the swimmer’s individual anaerobic threshold pace.
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