In this article we offer you two ways to know your level or performance in swimming. They are very easy to do and you will only need a watch with chrono to do it
We will talk about two different tests: the Critical Speed and the Swolf
Critical Speed (CS)
The critical speed correlates with the maximum speed at which the lactate state is stable.
Therefore, with this test we will obtain the optimal swimming rhythm in the middle aerobic zone, which will allow us to work on aerobic endurance and subsequently check if there are improvements in our performance.
To carry out the test it is necessary to perform two distances (400 and 200 meters or 400 and 50 meters) at the maximum possible speed and with complete recovery between both tests.
The time used in each distance (in seconds) must be recorded and the following formula applies:
CS = (DM-Dm) / (TM-Tm)
DM = Greater distance (400m); Dm = Less distance (200m); TM = Time in the greatest distance in seconds; Tm = Time in the shortest distance in seconds.
This is an example:
- 400m test: 5:00 to 300 seconds
- 200m test: 2:20 to 140 seconds
- Vcrit = (400-200) / (300-140) = 1,25 m / s
- Time in 100m = 100 / 1,25 = 80s à 1'20 »
This critical speed corresponds to the anaerobic threshold, that is, training at lower speeds will make us work on our aerobic energy systems and at higher speeds they will work on the body's anaerobic sources.
The swolf is a indirect measurement of swimming efficiency that you get at add the strokes made to travel a distance plus the time used for it.
But if you don't have said sports watch, all you have to do iss swim a distance (25 or 50 meters) at the maximum possible speed, counting all strokes you do and noting the time taken in seconds.
The data you obtain will be your personal reference, from which you will be able to see your evolution and improvement over the course of training.
- If you do 25 meters in 20 seconds and use 20 strokes, your Swolf will be 40
It is advisable to eliminate the influence of the exit and the turn, so that the test in a 50-meter pool will be more reliable. When you want to check your training progress, choose a reproduction of the test as similar as possible the first time.
Recording both the number of strokes and the time spent at a stipulated distance will allow you to analyze the evolution more exhaustively, since the Swolf may be the same but the data may not.
- First test: Perform 50m in 40 seconds with 40 strokes à Swolf 80
- Ssecond test: Perform 50m in 45 seconds with 35 strokes à Swolf 80
It is possible that in the second case the athlete has decreased the stroke rate by performing a greater sliding phase.
Having efficiency data and critical swimming speed will help you plan your training in terms of technique and rhythms for the series, so get to work to improve your best records!
Wakayoshi K, Ikuta K, Yoshida T, Udo M, Moritani T, Mutoh Y, et al. (1992). Determination and validity of critical velocity as an index of swimming performance in the competitive swimmer. Eur J Appl Physiol.; 64: 153-7. Oca, A. (2013). Use of critical speed for aerobic endurance training in young swimmers. https://g-se.com/uso-de-la-velocidad-critica-para-el-entrenamiento-de-la-resistencia-aerobica-en-nadadores-jovenes-bp-Y57cfb26d6195d Ortega Diez, J. (2015). Swolf https://g-se.com/swolf-bp-X57cfb26e81fe6
Laura García Cervantes