Guppy (Find Your Base - Beginner)

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

150 warm up (take a break in between lengths if you need to)
2 x 25 kick with a board @ :30 rest (if you have trouble kicking, visit our GETTING STARTED WITH KICKING page)

4 x 50 swim @ :30 rest
Stay in control, pace yourself. Try to hold the same pace for all 4, and pay attention to what your time is for all 4 50s.

1:00 rest

2 x 50 swim @ :20 rest
Try to maintain same time as previous set of 50s.

100 easy warm down

Total: 500

Take your average time for the 50s and double it. Then add 20 seconds. Voila! There is your 100 base. 

Example: If you touch the wall at 1:00, double that (2:00), +:20 makes my base 2:20 per 100. 

Second example: Touch the wall at :50, double that (1:40), +20 makes my base 2:00 per 100.

Your 100 base is going to be the foundation for all of your workouts. To get your 50 base, simple divide your 100s base in half.  So if your 100 base is 3:00, your 50s base is 1:30. To get your 200 base, double it (6:00). Don't forget, you can always refer to the Pacing Chart if you aren't up for the math.

A set to test your base (on a different day):

150 warm up, followed by this set:

6 x 50 @ b

You should be able to complete this with :10-15 rest for the 5th and 6th 50s. You may be tired, but you should be getting consistent rest. If you are getting more than :30 rest by the last 50, make your 50s base 5 seconds faster. If you are struggling to make that last 50, bump your base up by 5 seconds to give yourself some more rest.

Once you have completed that set (on different days) and feel comfortable with it, try:

4 x 100 @ b

Remember, your 100 base is simply your 50s base doubled. Same rules apply as with the 50s, you should be able to do this set holding a relatively consistent pace.

Feel free to mess around with your bases, and keep in mind that as your swimming improves your base will most likely get faster. BECAUSE YOU ARE A CHAMP!

For a reminder on how to read the clock when using bases, see Interval Training.