Hey Guys,
As promised i have worked out your target times for 3 energy systems when training. I'm going to aim to do some sort of test swim at the beginning of each month to see how you are progressing and to ensure that the sessions are specific for you.  I will be bringing the target times down to training so i'll be able to explain them to anybody who is unsure of what they need to be doing. Hope this makes sense! Kim

Matthew Hartley:
Total Lengths = 49/1225m
Average = 1.38min per 100m

A1/A2 (60%-75%)
100m = 1.40
200m = 3.20
400 = 6.48

Anaerobic Threshold (75%-80%)
100m = 1.36
200m = 3.08
400 = 6.32

VO2 Max (85%)
100m = 1.34
200m = 3.08
400m = 6.24


Vikki Moorhead:
Total Lengths = 45/1125m
Average = 1.47min per 100m

A1/A2 (60%-75%)
100m = 1.49
200m = 3.38
400 = 7.24

Anaerobic Threshold (75%-80%)
100m = 1.46
200m = 3.32
400 = 7.12

VO2 Max (85%)
100m = 1.43
200m = 3.26
400m = 7.00


David Metcalf, Phil Smales, Gareth Stead, Andy Bell, Roger Kenyon, Nicola Malley, Mick Clarkson, Alison Hollett;
Total Lengths = 44/1100m
Average = 1.49min per 100m

A1/A2 (60%-75%)
100m = 1.51
200m = 3.42
400 = 7.32

Anaerobic Threshold (75%-80%)
100m = 1.47
200m = 3.34
400 = 7.16

VO2 Max (85%)
100m = 1.45
200m = 3.30
400m = 7.08


Daniel Moorhead, Jeff Marshall, Xavier, Rossa Keating;
Total Lengths = 43/1075m
Average = 1.52min per 100m

A1/A2 (60%-75%)
100m = 1.54
200m = 3.48
400 = 7.44

Anaerobic Threshold (75%-80%)
100m = 1.50
200m = 3.40
400 = 7.28

VO2 Max (85%)
100m = 1.48
200m = 3.36
400m = 7.20


Justin Lewis;
Total Lengths = 37/925m
Average = 2.10min per 100m

A1/A2 (60%-75%)
100m = 2.12
200m = 4.24
400 = 8.56

Anaerobic Threshold (75%-80%)
100m = 2.08
200m = 4.16
400 = 8.40

VO2 Max (85%)
100m = 2.06
200m = 4.12
400m = 8.32

Like I said before, how good is that? Swim training that not only gets coached to improve technique and endurance, this is more than that. This is swim coaching with very specific targets for performance improvement - supported by technique assessment and guidance.
Thanks Kim.

Matthew

Hi Jeff

I think it best to ask Kim on Wednesday, but from what I can recall the A1/A2 time is what you should be swimming for endurance building, you won't be out of breath at the end of each set. 

The anaerobic threshold will be for shorter distances, eg 200m sets, where you can't maintain the pace for long periods like you can during A1/A2.  You will be out of breath in between sets and working fairly hard, but not flat out. 

The VO2 Max is absolutely flat out where you will be gasping for breath after a short distance, eg 100m and you will only be able to do a handful of sets, 2-3 initially, before you will slow through exhaustion.  You won't be able to recover inbetween sets.  BEWARE of being completely knackered the following day if you've done it properly!

Hope this helps, but like I say, I am sure Kim will be more than happy to explain it to you again, or in better terms, on Wednesday.

V