Intermediate Swimmers Model - i.e.

16 - 24 mins for 1000m

Format HH:MM:SS
Time for 1000m 00:21:50
Pace per 50m 00:01:06
1000m TT Example
Levels 50 100 150 200 250 300 400 600
Level 1 00:01:15 00:02:31 00:03:46 00:05:01 00:06:17 00:07:32 00:10:03 00:15:04
Level 2 00:01:10 00:02:21 00:03:31 00:04:42 00:05:52 00:07:02 00:09:23 00:14:05
Level 3 00:01:06 00:02:11 00:03:17 00:04:22 00:05:28 00:06:33 00:08:44 00:13:06
Level 4 00:01:04 00:02:07 00:03:11 00:04:14 00:05:18 00:06:21 00:08:28 00:12:42
Level 5 00:01:01 00:02:02 00:03:03 00:04:04 00:05:05 00:06:05 00:08:07
Level 1
Level 2
Level 3
Level 4
Level 5
Whilst you might not feel this level to be a total sprint (particularly at the shorter intervals), it will become difficult to achieve these times at anything over 2 or
300m. This is very high intensity work and should be done when you are feeling fresh.
Please note: this model is intended as a general guide-line for you to set target paces for your swim sessions based upon your
initial Time Trial Result. Please enter your Time Trial Time in the yellow box below as per the demonstration, this will calculate
your target paces at each of the Levels 1 - 5 below. Please enter your details in the format displayed - HH:MM:SS.
Distance
Very easy warm-up intensity swim.
Aerobic Endurance sets are best performed at this level which will eventually start to feel fatiguing in the longer sets.
This is your sustainable Time Trial pace - to improve you times you must do the majority of your main set training just slightly above and below this pace.
This pace is just above what you were able to maintain for your Time Trial - working at this slightly higher intensity will accustom your body for swimming at
speeds above what you are used to, and prepare you for those which you desire in the final Time Trial.
800 1000
00:20:05 00:25:06
00:18:47 00:23:28
00:17:28 00:21:50
Whilst you might not feel this level to be a total sprint (particularly at the shorter intervals), it will become difficult to achieve these times at anything over 2 or
300m. This is very high intensity work and should be done when you are feeling fresh.
Please note: this model is intended as a general guide-line for you to set target paces for your swim sessions based upon your
initial Time Trial Result. Please enter your Time Trial Time in the yellow box below as per the demonstration, this will calculate
your target paces at each of the Levels 1 - 5 below. Please enter your details in the format displayed - HH:MM:SS.
Distance
Very easy warm-up intensity swim.
Aerobic Endurance sets are best performed at this level which will eventually start to feel fatiguing in the longer sets.
This is your sustainable Time Trial pace - to improve you times you must do the majority of your main set training just slightly above and below this pace.
This pace is just above what you were able to maintain for your Time Trial - working at this slightly higher intensity will accustom your body for swimming at
speeds above what you are used to, and prepare you for those which you desire in the final Time Trial.