Charting Progress

Before you began your exercise program, you completed the T-20 swim (page 21) and kept records of your performance. Each time you cycle through a set of practices in a level, repeat the T-20 swim and compare your new results with previous ones.

As you complete each level, you should see improvement in distance, speed, IHR (or average heart rate for the last half of the swim), average stroke count, RPE, or a combination of these. Eventually you will feel confident about moving up to T-30 swims. By the time you have completed level 4, you should be doing T-30s instead of T-20 swims.