Freestyle T-30 Substitute

Ryan Woodruff, Lynchburg YMCA


At the beginning of my career (20+ years ago), I would have my team do a T-30 test multiple times per season. Since that time, I have gradually moved away from long steady paced swims such as that. The set below is the kind of thing I am more likely to do now. Each of the timed sets is “As Many Rounds As Possible” (AMRAP) with a set distance and rest to repeat. The amount of rest scales down with the distances, which allows for a pretty direct comparison of pace as the times decrease. We recorded each swimmer’s distances (to the nearest meter) on a dry erase board for all to see. As the time was cut in half, swimmers were urged to exceed 1/2 of their previous distance on the next swim. The 5:00 swims in between allowed for recovery and emphasis on technical reminders. Overall, it was a successful set with high levels of effort and engagement!

2 thoughts on “Freestyle T-30 Substitute

    1. You could probably use a metal file. If you can hold the file in a vice grip and slide the pvc back and forth over it, I think that would work. The more coarse the file, the better, probably.


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