Swimming Energy Levels – USA Swimming
EN1 (Endurance Level 1)
Pace: 2-4 sec slower per 100 than threshold pace
HR (bpm): 120-150
Perceived Exertion (scale 1-10): 5-6
Sets totaling no longer than 4,000 yds for this level per practice
EN2
Pace: Anaerobic Threshold or max effort over distance
HR: 160-170
PE: 7
Sets totaling no longer than 3,200 yds for this level per practice
EN3
Pace: 1-2 sec faster per 100 than threshold pace
HR: 180-190
PE: 8
Sets totaling no longer than 1,600 yds for this level per practice
SP1 (Sprint Level 1)
Pace: As fast as possible
HR: 190-200
PE: 9
Sets totaling no longer than 600 yds in this level per practice
SP2
Pace: As fast as possible
HR: 190-200
PE: 9-10
Sets totaling no longer than 400 yds in this level per practice
SP3
Pace: Max Speed, Also Meet Day
HR: Max
PE: 10
Sets totaling no longer than 100-150 yds in this level per practice
