TRAINING SPEEDS / LACTATE LEVELS / PULSE RATES FOR 

SWIM TRAINING

1.    These tables are a guide and are aimed at ensuring that the less experienced swimmer achieves the various types of training required for all round development. The principle zones being, Aerobic and Anaerobic. Some of the sets develop the higher levels of anaerobic capacity as lactate tolerance sets.

2.    The tables are written for 50 and 100 metre swims in a 25 metre pool with push off starts. To establish your effort levels, take your Personal Best (pb) time over 100 metres, and extract the Level times for the distances required.

3.    The double line between Level 3 and Level 4 is the estimated deflection point between Aerobic and Anaerobic training. Level 3 is the speed at which you could swim continuously without undue stress. L4 is the pace above this where on completion you would have an increased breathing rate.

4.    If you know your AE/AN deflection speed then you can use this time and extrapolate the times.

5.    To use the tables for distances greater than 100 metres add 1 second per turn to the Level time required.

6.    To write your own tables to suit different length pools. Take your 100 metre time in a 25 metre pool, and extract the velocity as metres per second. Multiply this time by the length of your pool and add 1 second per turn to the number of lengths required for your desired distance. (Got that?). If not email me and I can explain. Enjoy.

7.    These tables are a guide only.