T pace for swimming

nielsesmeijer

Hi guys

I'm new to EM and have a question about t pace for my swim workouts. Based on a 3x 300yrd my T pace for 100yds is about 1:26. In my training schedule it states to perform some sets at T pace plus 3. Does this mean that I need to swim at a 1:29/100yds pace.

Thanks a lot for your help!

Niels

Paul Scholz

 @ Niels -- the T-pace is normally calculated as the per 100 yd/m time from a 1000 straight TT. Don't know where you got the protocol for 3x300, but would suggest you do a 1000 TT and calc from there.  You are correct on your pacing if it says +3.

William Jenks

The 3 x 300 shows up in other protocols (sort of like the 5 and 20 FTP test vs the 2 x 20). Obviously the 1000 straight test will be a touch slower than the 3 x 300. But yes, that's the right interpretation of what is meant about the test.

The 1000 test is a good one I think because there's no BS-ing it, but it's not mentally or physically devastating in any way. You can just sneak one in on any day that you're not already feeling wiped as long as you're mentally prepared. There's no way that a 15 minute test (approximately, given your T-pace) is anything but aerobic, but depending on how you do the 3 x 300, you can be at a VO2max/anaerobic borderline. The 1000 is more race-specific for most of us.

Either way, what matters most is that you test consistently with whatever method if you are trying to track progress. If you decide to stick with your old familiar test (maybe you have records of it going back a few years), you may need to adjust Rich's workouts down a few sec if you find them too fast...and don't worry about it because that's just the difference in the two tests.

nielsesmeijer

Thanks guys! I'll try to do a 1000yds test sometime soon to determine the proper T-pace.