After completing an 8 week training programme, I carried out my original tests to see if my programme had been effective and brought about improvement in my fitness levels.

My main objectives were to improve my cardio respiratory and muscular endurance levels.  I felt the tests showed that I achieved this.  There was a substantial amount of quantitative data to back this up.

Firstly my 200m time improved from 4mins 30secs to 4mins.  Over a 10 length swim I was able to sustain a good pace for longer which improved my overall time.

I also improved the total metres completed in my T.15 swim from 500m to 620m.  In both of these tests I found that my split times for every lap remained more consistent throughout.  In my original T.15 there was a noticeable increase in my split times after just 3 minutes of the test but in the second test my split times remained constant until around the 12^th minute of the test, when they did start to increase.  This was evidence that I was able to sustain the intensity of my swimming for a longer period of time.

In the 2^nd test I did not start to feel out of breath as early as in the 1^st test.  I feel this was evidence of improved cardio respiratory endurance.  This was backed up by the fact that my breath count remained consistent for longer in the 2^nd test, whereas the first test showed my breath count increasing after 3 minutes which was evidence of oxygen debt having an impact on my performance.  As well as maintaining a steady breathing pattern for longer, my breathing technique.  When I start to get out of breath I tend to lift my head out the water and pause to take large gulps of air which disrupts my stroke pattern and streamlined body position.

I also felt in the 2^nd test muscle fatigue did not impact my performance as much as the 1^st.  This suggested my muscular endurance had improved.  My stroke count for every lap was consistent for the entire test, whereas my 1^st test showed an increase in the number of strokes increase after 5 minutes.  In the 2^nd test I was maintaining the same power output for the duration of the test because my arms and legs did not tire.  This also helped me maintain a more streamlined body position in the water as when my arms start to tire I find I start to drag them through the water on the recovery phase of the stroke rather than lift them clear.  Also as my legs tire, I find they begin to sink in the water and I los my streamlined body position.

Further evidence of improved cardio respiratory endurance was that my resting pulse and recovery time had come down.  I calculated my recovery time by how long it took my heart rate to get back to resting after completing the test.  I believe my heart got stronger and my lung capacity increased which made my body more efficient at supplying oxygen to the muscles.  This resulted in the improvements in my resting pulse and recovery time.

There was also evidence of improved muscular and cardio respiratory endurance in my land based tests.  I improved my Leger Test score from Level 7.8 to Level 9.2.  From these scores I could estimate my VO2max had increased from 39.2 to 43.9 which suggested my heart and lungs could transport more oxygen to the working muscles when working at their maximum capacity.

My 1 minute press up score increased from 31 to 47 and 1 minute burpee score improved from 17 to 24.  These scores suggested my muscular endurance in my arms and legs improved.

In summary I feel the quantitative data provided by the tests together with my internal feedback that I did not feel the effects of oxygen debt or muscle fatigue as quickly and verbal feedback from my teacher that I maintained a steady breathing pattern and more streamlined body, all provide evidence of improved muscular and cardio respiratory endurance.  This shows my training programme had been effective.