The 3 x 200m ‘Snap-Shot’ Test is a simple and quick test which should be performed regularly as part of the warm-up. An essential tool for all coaches the ‘Snap-Shot’ Test gives not only basic information on current fitness status and but also calculates and produces an individualised guide to appropriate training intensities.

Produced in association with:
Dr Mike Peyrebrune,
Senior Physiologist,
English Institute of Sport.

A full description and interpretation of the test can be read and printed by clicking on the Download PDF Guide button.

Click on Perform Test to input swimmer’s test results and obtain the individual training intensity guide.

The Post Race Swim Down Protocol consists of a 5 step guide to be followed by swimmers after each race. Also included are suggested guidelines for coaches with swimmers following this protocol.

A full description of the protocol can be read and printed by clicking on the Download PDF Guide button.

What is the real fat content of the food we eat? It is recommended that swimmers should eat high carbohydrate, low fat meals. This guide contains calculations to assist in calculating the fat by calories percentage for all food products.

A full description of this guide can be read and printed by clicking on the Download PDF Guide button.

The main source of energy during training is derived from carbohydrate, therefore, it is not surprising that high carbohydrate meals and drinks are essential to provide energy and facilitate recovery. The timing of meals and snacks, however, is important. This guide includes recommendations for nutritional intake before, during and after races or training.

A full description of this guide can be read and printed by clicking on the Download PDF Guide button.

A 2-page Fact Sheet describing the different training classification systems used by British Swimming. These training zones are linked to those generated by the Snap-Shot and Step Tests. These sheets may be printed, laminated and used on the poolside.

This fact sheet was written by:
Dr Mike Peyrebrune,
Exercise Physiologist
English Institute of Sport
working with British Swimming.

The fact sheet can be downloaded and printed by clicking the Download PDF Guide button.

This Fact Sheet gives some training set examples based on the training classification systems. It is important to link the sets (or part of sets) to the training categories: (A1), A2, [T], VO2, LP, LT and BSp. These have been colour-coded as follows to aid the clarity of presentation:

A2 Green, [T] Blue, VO2 Red, LP Bronze, LT Silver, BSp Gold

This fact sheet was written by:
Dr Mike Peyrebrune,
Exercise Physiologist
English Institute of Sport
working with British Swimming.

The fact sheet can be downloaded and printed by clicking the Download PDF Guide button.

Relay races play a significant role in club meets and, therefore, the relay take over needs to be part of the training programme.

This training guide establishes the Take-over reference point for relay training.

A full description of this guide can be read and printed by clicking on the Download PDF Guide button.