Réaliser un entraînement intégrant l'amplitude
Tableau des allures
| Meilleur temps sur 100 mètres | Allure 1 : 70% | Allure 2 : 80% | Allure 3 : 90% |
| 00:50 | 01:05 | 01:00 | 00:55 |
| 00:51 | 01:06 | 01:01 | 00:56 |
| 00:52 | 01:08 | 01:02 | 00:57 |
| 00:53 | 01:09 | 01:04 | 00:58 |
| 00:54 | 01:10 | 01:05 | 00:59 |
| 00:55 | 01:12 | 01:06 | 01:01 |
| 00:56 | 01:13 | 01:07 | 01:02 |
| 00:57 | 01:14 | 01:08 | 01:03 |
| 00:58 | 01:15 | 01:10 | 01:04 |
| 00:59 | 01:17 | 01:11 | 01:05 |
| 01:00 | 01:18 | 01:12 | 01:06 |
| 01:01 | 01:19 | 01:13 | 01:07 |
| 01:02 | 01:21 | 01:14 | 01:08 |
| 01:03 | 01:22 | 01:16 | 01:09 |
| 01:04 | 01:23 | 01:17 | 01:10 |
| 01:05 | 01:25 | 01:18 | 01:12 |
| 01:06 | 01:26 | 01:19 | 01:13 |
| 01:07 | 01:27 | 01:20 | 01:14 |
| 01:08 | 01:28 | 01:22 | 01:15 |
| 01:09 | 01:30 | 01:23 | 01:16 |
| 01:10 | 01:31 | 01:24 | 01:17 |
| 01:11 | 01:32 | 01:25 | 01:18 |
| 01:12 | 01:34 | 01:26 | 01:19 |
| 01:13 | 01:35 | 01:28 | 01:20 |
| 01:14 | 01:36 | 01:29 | 01:21 |
| 01:15 | 01:38 | 01:30 | 01:23 |
| 01:16 | 01:39 | 01:31 | 01:24 |
| 01:17 | 01:40 | 01:32 | 01:25 |
| 01:18 | 01:41 | 01:34 | 01:26 |
| 01:19 | 01:43 | 01:35 | 01:27 |
| 01:20 | 01:44 | 01:36 | 01:28 |
| 01:21 | 01:45 | 01:37 | 01:29 |
| 01:22 | 01:47 | 01:38 | 01:30 |
| 01:23 | 01:48 | 01:40 | 01:31 |
| 01:24 | 01:49 | 01:41 | 01:32 |
| 01:25 | 01:51 | 01:42 | 01:34 |
| 01:26 | 01:52 | 01:43 | 01:35 |
| 01:27 | 01:53 | 01:44 | 01:36 |
| 01:28 | 01:54 | 01:46 | 01:37 |
| 01:29 | 01:56 | 01:47 | 01:38 |
| 01:30 | 01:57 | 01:48 | 01:39 |
| 01:31 | 01:58 | 01:49 | 01:40 |
| 01:32 | 02:00 | 01:50 | 01:41 |
| 01:33 | 02:01 | 01:52 | 01:42 |
| 01:34 | 02:02 | 01:53 | 01:43 |
| 01:35 | 02:04 | 01:54 | 01:45 |
| 01:36 | 02:05 | 01:55 | 01:46 |
| 01:37 | 02:06 | 01:56 | 01:47 |
| 01:38 | 02:07 | 01:58 | 01:48 |
| 01:39 | 02:09 | 01:59 | 01:49 |
| 01:40 | 02:10 | 02:00 | 01:50 |
| 01:41 | 02:11 | 02:01 | 01:51 |
| 01:42 | 02:13 | 02:02 | 01:52 |
| 01:43 | 02:14 | 02:04 | 01:53 |
| 01:44 | 02:15 | 02:05 | 01:54 |
| 01:45 | 02:17 | 02:06 | 01:56 |
| 01:46 | 02:18 | 02:07 | 01:57 |
| 01:47 | 02:19 | 02:08 | 01:58 |
| 01:48 | 02:20 | 02:10 | 01:59 |
| 01:49 | 02:22 | 02:11 | 02:00 |
| 01:50 | 02:23 | 02:12 | 02:01 |
Exemples :
-Le nageur qui a un record à 1 minute au 100 mètres nage libre et qui veut réaliser une série de 10x100 mètres en endurance devra réaliser 1'18 sur chaque 100 mètres en abaissant le plus possible son nombre de mouvements.
-Le nageur avec un record à 1'20 au 100 mètres brasse et qui doit réaliser des 50 mètres intensifs en allure 3 devra les faire en 44" (1'28 divisé par 2) avec le moins de mouvements possible.
