STT1 - is it still worth doing for strong swimmers? | 80/20 Endurance

STT1 – is it still worth doing for strong swimmers?

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  • #12470
    tedc
    Participant

    I understand that STT1 (400/200 test, plus 1250 yards of easy) functions as an imperfect threshold pace test for swimming, most helpful for less experienced swimmers who may have trouble pacing for a longer distance (like the 1k test) – you said as much on That Triathlon Show, and it’s scheduled on recovery weeks along with the fitness tests for running and cycling (RT and CT respectively) to update zones. Question is, for a stronger swimmer who can manage the 1k test swimming steadily (albeit accepting that swimming 1k as hard as possible is a, well, hard workout!) would swimming ST5 or other 1k @ the top of Z3 be better training, or is there a winning argument for doing STT1 as a workout even if you rely on 1k tests for threshold pace and zones? And I’d have to adjust the week to make the 75/25 math work if I swapped workouts like ST5 for every STT1.

    #12473
    David Warden
    Keymaster

    Ted,

    The 400/200 was in part another compromise for athletes who really struggled with the 1K test. Just like we changed our primary bike and run protocols from a 30-minute TT to a 20-minute TT (and added the Talk Test) the 400/200 was a way to make it a bit easier on athletes to test. Ironically, for some athletes, the 400/200 is actually harder than the 1K. Not harder to do, but much harder to pace correctly.

    Overall, I like the 1K test better, just as I like the 30-minute test better. But, unlike the 30-minute bike and run test, the 1K test is just as accurate as the 1K test for more experienced swimmers. So, which one should you do? It depends on your goals. The 1K test is a great workout for Sprint and Oly athletes, it’s not as valuable for 70.3 and IM athletes.

    If you are a strong swimmer, can pace well, and are doing 70.3 or longer, I think the balance goes to the 1K test.

    David

    #12609
    tedc
    Participant

    I’m a little confused by the messaging here.

    Overall, I like the 1K test better, just as I like the 30-minute test better. But, unlike the 30-minute bike and run test, the 1K test is just as accurate as the 1K test for more experienced swimmers. So, which one should you do? It depends on your goals. The 1K test is a great workout for Sprint and Oly athletes, it’s not as valuable for 70.3 and IM athletes. If you are a strong swimmer, can pace well, and are doing 70.3 or longer, I think the balance goes to the 1K test.

    “the 1K test is just as accurate as the 1K test for more experienced swimmers.” ?

    “The 1K test is a great workout for Sprint and Oly athletes, it’s not as valuable for 70.3 and IM athletes. If you are a strong swimmer, can pace well, and are doing 70.3 or longer, I think the balance goes to the 1K test.” ?

    Can you clarify for me?

    #12616
    David Warden
    Keymaster

    Yep, a consequence of me trying to keep up with individual inquiries, sloppy.

    “the 1K test is just as accurate as the 1K test for more experienced swimmers”

    should read

    “the 400/200 test is just as accurate as the 1K test for more experienced swimmers.”

    “The 1K test is a great workout for Sprint and Oly athletes, it’s not as valuable for 70.3 and IM athletes. If you are a strong swimmer, can pace well, and are doing 70.3 or longer, I think the balance goes to the 1K test.”

    should read

    “The 1K test is a great workout for Sprint and Oly athletes, it’s not as valuable for 70.3 and IM athletes. If you are a strong swimmer, can pace well, and are doing 70.3 or longer, I think the balance goes to the 400/200 test.”

    David

    #12625
    tedc
    Participant

    OK, good stuff. I will continue with STT1 and its 400/200 test.

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