Table 2.
Standardized warm-up for the three test protocols in water.
| Distance (m) | Swimming Stroke | Intensity Zone | Start Time (min) |
|---|---|---|---|
| 400 | Crawl | 1–2 | 6:00 |
| 3 × 200 | Crawl | 1–3 | 3:00 |
| 8 × 50 | Drill/crawl | 1–2 | 1:00 |
| 4 × 100 | Pace/crawl | 3–5 | 1:50 |
| 200 | Choice | 1 | None |
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