T30 Test, 30 Minute Swim for Threshold Pace
A test session with a 30 minute continuous freestyle swim for distance, used to estimate threshold pace per 100 m without lactate testing.
- Duration
- 58 minestimated
- Distance
- 2,925 m
- Effort
- 80
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upTempo Build to threshold effort | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | RecoveryRecovery Easy, get ready | 100 m | 75-85% CSS pace |
| 6 | Rest | 1 min | |
| 7 | IntervalThreshold Swim as far as you can in 30 minutes | 30 min | 99-102% CSS pace |
| 8 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
The T30 is a simple threshold test. After the warm-up you swim freestyle for exactly 30 minutes and cover as much distance as you can at an even pace. The result is your average pace per 100 m over half an hour, which sits close to your threshold.
To calculate it, divide 1800 seconds by the number of 100s you swam. If you cover 2000 m, that is 1800 divided by 20, so 90 seconds or 1 min 30 s per 100 m. Count only full lengths. Use that pace as your threshold value in place of CSS. It is usually close to CSS, sometimes a little slower, because the effort lasts longer than a 1500 m swim.
The test suits experienced swimmers who can hold 30 minutes of strong continuous swimming. Pace it evenly or with a slightly faster second half, and repeat it every six to eight weeks.
Tips
- Let the watch count lengths and check the total against your own count.
- Start at a pace you are sure you can hold and lift it after 20 minutes if you feel strong.
- Swim in a quiet lane, passing and stopping spoil the result.
Origin
The 30 minute test goes back to work by Olbrecht and colleagues published in 1985.
Good forPoolMasters swimmingOpen waterHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuildAny time