{"id":84,"date":"2017-05-22T12:58:47","date_gmt":"2017-05-22T17:58:47","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=84"},"modified":"2019-07-17T03:27:51","modified_gmt":"2019-07-17T08:27:51","slug":"how-to-determine-your-swim-threshold-pace","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2017\/05\/22\/how-to-determine-your-swim-threshold-pace\/","title":{"rendered":"How to Determine Your Swim Threshold Pace"},"content":{"rendered":"<p>Do your normal warm-up. Follow with a short build set to be ready to swim fast.&nbsp; Or you might consider our <a href=\"http:\/\/bscmultisport.com\/blog\/index.php\/2016\/01\/03\/a-better-swim-warm-up\/\">recommended warm-up<\/a>.<\/p>\n<p>Once you are&nbsp;<strong><em>thoroughly<\/em><\/strong>&nbsp;warmed up, you will do two time trials to establish your STP; one of 400 yards (or meters if you are in a long course pool) and one of 200 yards\/meters.<!--more--><\/p>\n<hr id=\"system-readmore\">\n<p>To perform a Swim Threshold Pace (STP) test you will need:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li type=\"disc\">A stopwatch<\/li>\n<li type=\"disc\">An assistant<\/li>\n<li type=\"disc\">And of course a short course or long course pool<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Do your normal warm-up. Follow with a short build set to be ready to swim fast.<\/p>\n<p>Once you are&nbsp;<strong><em>thoroughly<\/em><\/strong>&nbsp;warmed up, you will do two time trials to establish your STP; one of 400 yards (or meters if you are in a long course pool) and one of 200 yards\/meters.&nbsp; Both time trials will be done in the same pool, during the same swim session.<\/p>\n<p>Each time trial will start from a push off the wall \u2013 no diving start.<\/p>\n<p>Both time trials will be at a maximal pace &#8211; meaning as fast as you can go the distance. Pace yourself and hold a constant pace throughout each time trial \u2013 try not to go out to hard and slow down.<\/p>\n<p>Have your assistant say \u2018Go\u2019 and begin the test. Your assistant records the time in seconds.<\/p>\n<p>Allow sufficient time between the two swims so that you are FULLY recovered before the second time trial. Begin with the 400 time trial.&nbsp; Swim an easy cool-down for at least 10 minutes allowing your heart rate to fully recover to your base rate (your heart rate at the end of a typical warm-up).<\/p>\n<p>Have your assistant say \u2018Go\u2019 to begin the second test. Your assistant records the time in seconds.<\/p>\n<p><strong>How to Calculate STP &#8211;<\/strong><\/p>\n<p>Swim Threshold Pace in yards\/meters per second can be calculated with the following formula, where D1 = 400, D2 = 200, T1 = time for 400 swim in seconds and T2 = time for 200 swim in seconds<\/p>\n<p><em>STP = (D1 &#8211; D2) \u00f7 (T1 &#8211; T2)<\/em><\/p>\n<p><strong>Practical Application<\/strong><em><br \/>\n<\/em><\/p>\n<p>Say your workout plan calls for repetitions at [STP + 8] and your STP, determined from a Swim Threshold Pace Test in a 25-yard pool using the formula above is 1.28.&nbsp; Your STP indicates that you swim 1.28 yards per second.&nbsp; To state that in terms of 100 yards, divide the distance by the STP, 100\/1.28 = 78.125 seconds = 1:18.13\/100 pace.&nbsp; To determine STP + 8 simply add 8 seconds to your STP, 1:18 + :08 = 1:26\/100.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do your normal warm-up. Follow with a short build set to be ready to swim fast.&nbsp; Or you might consider our recommended warm-up. Once you are&nbsp;thoroughly&nbsp;warmed up, you will do two time trials to establish your STP; one of 400 yards (or meters if you are in a long course pool) and one of 200 &hellip; <a href=\"http:\/\/bscmultisport.com\/blog\/2017\/05\/22\/how-to-determine-your-swim-threshold-pace\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;How to Determine Your Swim Threshold Pace&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[10,18,13,11],"class_list":["post-84","post","type-post","status-publish","format-standard","hentry","category-swimming","tag-stp","tag-swimming","tag-test","tag-threshold"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Determine Your Swim Threshold Pace - BSC Multisport<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bscmultisport.com\/blog\/2017\/05\/22\/how-to-determine-your-swim-threshold-pace\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Determine Your Swim Threshold Pace - BSC Multisport\" \/>\n<meta property=\"og:description\" content=\"Do your normal warm-up. 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