TODAY WE'LL DO A T-15 SWIM:
Before you start your actual swim workouts in two days, you're going to take a swim test called a T-15 test. Don't let the word "test" alarm you; the purpose is just to see how far you can swim in 15 minutes. Swimming efficiently is considered 70% technique and only 30% conditioning; this test lets you assess both your technique and conditioning levels at the same time. For the T-15 swim, swim any stroke or combination of strokes for 15 minutes, and count your laps. Strive for an even pace; don't speed up at the end of the swim. If you need to rest, do so, but the clock keeps ticking during these rest periods. At the end of the swim, finish the lap you're on when 15:00 ticks by. Note your elapsed time when you complete that lap. In other words, your actual elapsed time will be a bit over 15:00. When you finish the swim, take your heart rate immediately. Then record the following:
(1) number of yards or meters you swam;
(2) your heart rate after the swim; and
(3) elapsed time of the swim.
To take your heart rate, use two fingers to find your carotid artery just below the hinge point of your jaw, and feel your pulse. Count the number of beats in 10 seconds. As you watch a clock, count 0 on the first beat that happens on or after any 5-second mark, then keep counting beats to and including the first beat that falls on or after the 10th second. Hint: to record your test results poolside, use a pencil and a Tyvek envelope (Tyvek is waterproof). Now swim or tread water easily for at least five minutes to cool down.
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