Today's set is one of the two main ways to really test your overall fitness. It's a great set to use as a benchmark to come back to later on in the season and see how you're progressing.
This set does not have a beginner swim of 1200 or so because it is my (Jesse Funk, the editor) opinion that a 200/800 swim test isn't very useful to someone only yet doing 1200 sets. Once you're consistently doing our 2500 meter sets then it is a great time to try this one out as your fitness level is ready to give it a go.
750 as 150fr/100 nonfree choice.
10x50 power rack on 50.
5x100 desc 1-3 to sub-threshold, hold 4&5 at 3's pace on 1:30.
200 all out. 1 min rest. 800 all out.
DO NOT think of this following set while doing the test!!!
3 rounds of...
(4x50 on 45 all out.
400 threshold effort.
100 easy. 20-30"rest.)
** Power rack = 4 as 12.5fast, 3 as 25F, 2 as 37.5fast, 1 as 50fast.
** Feel free to post on your profile at usatriathlon.org