Free 3×4×100 swim test

TEST YOUR PACE.
GET YOUR SEND-OFFS.

Enter your 12 × 100 m times. SwimWOD analyzes the test and turns it into individual PACE, POWER and SPRINT send-offs for your next pool sessions.

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01 / Enter your test

3 × 4 × 100 m

Enter every time in your normal swim format: 1:45, 1:45.00 or 1:45,00.

Test send-off

Use your normal pace-clock format, for example 1:45.

Additional rest between sets

For example 1:00 additional rest. Enter 0 for no extra set rest.

Set 1

100 #1m:ss.hh

100 #2m:ss.hh

100 #3m:ss.hh

100 #4m:ss.hh

Set 2

100 #1m:ss.hh

100 #2m:ss.hh

100 #3m:ss.hh

100 #4m:ss.hh

Set 3

100 #1m:ss.hh

100 #2m:ss.hh

100 #3m:ss.hh

100 #4m:ss.hh

02 / Your result

Your training send-offs

Use these as your individual starting send-offs for the next SwimWOD sessions.

Calculated 100 m pace anchor

Send-off = swim time + recovery. Start each repeat when the pace clock reaches the listed time.

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View test analysis

Average pace

Repeatability CV

Set 1 → Set 3

Protocol