Critical Swim Speed (CSS) is defined as the theoretical fastest pace that a swimmer can maintain continuously without exhaustion, your aerobic swimming threshold. Your CSS is computed using your time for a 400 m timetrial, and your time for a 200 m timetrial. This test can be done in a 25 m pool or a 25 yard pool.
What is a good CSS swimming?
The key to CSS training is sustained speed with short recoveries. This is a little different to traditional master’s swimming where the swims are faster but with much longer recoveries (sprint training). That’s 1800m in total, suitable for swimmers with a CSS pace around 1:30 /100m.
What is CCS in swimming?
CCS is the collective organization that unifies college club swim programs across the country. CCS provides the rules, calendar of events, results database, and communications across all registered CCS clubs. It’s run by an advisory board made up of CCS swimmers and backed by U.S. Masters Swimming.
How do you work out CSS swimming?
For example, if a swimmer can swim 6:00 for 400m, 2:50 for 200m, the resultant time for the remaining 200m is 3:10. This time is the time taken to aerobically swim 200m. If it is divided by two, then that is the pace per 100m (1:35/100m) to swim aerobically. This is the swimmer’s CSS pace.
How do you calculate swimming speed?
Example: If you do a 5000 yard swim in 1 hour 10 minutes 3 seconds, then you will enter 5000 for swim distance and 01:10:03 for the Swim Time input. This will give you a pace of 1:24 per 100 yards.
What is a CSS test?
The Critical Swim Speed is defined as the theoretical swimming speed that can be maintained continuously without exhaustion. This test can be used by coaches and swimmers as a measure of aerobic capacity and also to determine swimming training intensities.
What are swimming training zones?
Swimming training zones categorise different types of swimming training.
- These are divided by the level of the intensity of the training.
- Coaches use them to indicate the intensity required for a particular training set.
- Usually monitored and evaluated by the recording of the swimmer’s heart rate.
How do you increase your critical speed in swimming?
Structure your training sessions each week around a key CSS/threshold pace session, performing reps of 100, 200 and 400m at CSS pace with short recoveries. Use a technique-focused session each week to improve stroke efficiency and an endurance session working over longer reps of 800m plus at CSS +3-5secs per 100m.
How do you calculate CSS?
Competition scratch score (CSS) is calculated following the conclusion of a competition and takes into consideration the number of scores returned by all the players in the field, and then the amount of people in each handicap category.
What is threshold swim pace?
What is it? Anaerobic Threshold, in swimming, is the fastest pace a swimmer can hold over a minimum of thirty minutes (no breaks) while still being able to process/tolerate the build up of lactic acid. Threshold pace is faster than the pace needed to build their aerobic base and slower than their race pace.