Tests
Swim Bleep Test
A swim bleep test (sometimes called a swimming beep test or pool shuttle test) adapts the idea of a progressive beep test to the pool. Instead of running shuttles, you swim repeated lengths to an increasing pace set by audio cues or timed intervals.
What is it
The swim bleep test is an incremental swimming test where the required pace increases in stages. It is commonly used to track aerobic capacity and swim-specific pacing ability in a controlled, repeatable way.
Unlike a land bleep test, the “turn” is a wall turn, and pacing can be affected by pool length, push-offs, and stroke choice. For this reason, the exact protocol (25m vs 50m pool, freestyle-only vs any stroke, push-off rules) must be defined in advance.
Pool setup
- Choose a fixed distance: most pools are 25m, but some sessions use 20m lanes or marked mid-pool turn points.
- Define stroke rules: freestyle-only is easiest to standardise; mixed stroke rules change the test.
- Lane organisation: assign swimmers by similar pace to reduce overtaking.
- Timing: use an audio track or a poolside timer that calls out stage changes.
Protocol
A practical progressive protocol is:
- Start easy: begin at a pace most swimmers can hold comfortably for the first few minutes.
- Swim on the interval: complete one length (or one shuttle distance) in the required time, then start the next length on the next beep/interval.
- Increase pace by stage: at regular intervals, reduce the allowed time per length so pace increases gradually.
- Failure rule: define what counts as a miss (for example, failing to touch the wall by the beep) and how many misses end the test.
To keep results consistent, decide whether the wall turn is a touch-and-go, an open turn, or a tumble turn, and apply the same rule to all participants. If the test includes rest between lengths, keep rest fixed and avoid “extra rest” caused by late finishes.
Because pool environments vary, many swim beep test variants are distributed as “pace tables” rather than a single universal audio file. If you are comparing results between squads or organisations, verify that the same pace table and lane length were used.
Who uses it (lifeguards, swimmers)
Swim beep testing is most common in:
- Swim programmes: clubs and squads use progressive tests to set training paces and track aerobic improvement.
- Lifeguard training: some lifeguard courses use swim assessments and time standards; however, many formal lifeguard qualifications use specific timed swims rather than a progressive beep format. Confirm the exact requirement for your course.
- Triathlon and fitness groups: as a structured benchmark when open-water conditions are not predictable.
Scoring
Swim bleep test scoring usually reports the final stage reached (or the final interval completed). You can also express performance as:
- Total distance completed: number of completed lengths × pool length.
- Best sustained pace: the fastest interval you successfully completed (e.g., 25m in X seconds).
For meaningful comparisons, always record the pool length and rules alongside the score (25m vs 50m, push-off rules, and stroke restrictions).
Safety note: this is a maximal effort test. Run it with appropriate supervision, and stop immediately if a swimmer becomes disoriented, distressed, or unable to maintain safe breathing control.
Quick facts
- Progressive pace swimming test
- Must define pool length and stroke rules
- Score is stage/interval or total distance
- Not a single universal standard