T-30 Benchmark Swim

45 to 50 minutes, distance varies. A pacing test that needs no math beyond one division, and a simpler alternative to the CSS test. Warm-up: 400 easy, then 4 x 25 brisk. Main: swim continuously for 30 minutes at the fastest even pace you can hold. Count lengths or let a watch do it. Cool-down: 200 easy. Divide 30 minutes by the distance in hundreds to get a threshold pace for repeats: 1,800 m works out at 1:40 per 100. The trap is going out too fast, so aim for even splits or a slightly quicker second half. Swimmers who dread a flat-out 400 often find this one easier to judge.