Swim Test Sets Triathletes typically have a significantly


more difficult time becoming proficient competitive swimmers than their single-sport counterparts. First, and foremost, because triathletes must focus on three very different disciplines they simply do not have the time, on a day-to-day basis, to put in the necessary swim volumes that would promote adequate sport-specific efficiencies. As a result, triathletes must be extremely meticulous in how they develop mechanical efficiency in the water.


Of triathlon’s three disciplines, swimming


is the most dependent upon sport mechanics due to the significant difference in the resistance of water versus air. A compounding factor is the difficulty in gaining mechanical proficiency in the water, due to a lack of solid contact points on which to anchor the body. Cycling provides five contact points, and is therefore the easiest discipline for developing mechanical efficiency. Running, with only a single contact point, has its difficulties, but still does not provide the level of difficulty of swimming.


By Jesse Kropelnicki USA Triathlon Level II Certified Coach


Having no contact points, swimming allows many “degrees of freedom” for inefficient movement. So, the question becomes: How can we help our athletes focus their limited time and energy where it is most appropriate through specific swim test sets throughout the season?


In the water, training for speed can


really be broken down into two primary components, namely fitness and mechanics. Mechanics can be further broken down into balance/streamlining and propulsion. The first three test sets, below, focus on identifying an athlete’s mechanical limiters and will help to direct their early season swim training. Later in the season, the final two swim sets will evaluate an athlete’s fitness, gauge progress and help to predict race performance.


Balance/Streamlining – Swim Golf This test set has been around for quite some time and for good reason! It evaluates streamlining and is therefore a very good indicator of your athlete’s in-water balance. Using it during the early part of the season


can help to guide the athlete’s next couple of months of training, and will not impact more race specific training. Swim golf consists of a timed 50-yard swim and its corresponding stroke count. The sum of the time, in seconds, that it takes the athlete to swim 50-yards and the stroke count represents their total score. Athletes who are 5-foot-6 and taller, should aim for a score that is under 65, while shorter athletes should strive for a score that is below 70. Athletes who meet these thresholds are likely well streamlined, have good balance and can move onto the propulsion-focused sets below. Until then, the athlete will be best served by focusing on drills that continue to address in-water balance and streamlining.


Propulsion – No Kick/Kick Following a warm up of about 500-1,000


yards, the athlete should kick a 50-yard time trial, take a 1-minute rest and then swim a 100-yard TT, without any kicking. If dividing


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