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 CSS pace in swimming?
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.
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 fast should I swim 100 meters?
Interval Basics. Swim times vary according to age and ability. In general, average lap swimmers in a 100 m pool comfortably complete a 100 m swim in two minutes. A swimmer who has an easy interval time of two minutes would consider a 100 m time of one minute 30 seconds very good.
How fast can Michael Phelps swim a mile?
Olympic gold-medalist Michael Phelps can swim the 200-meter freestyle in approximately 1.42 minutes, which equates to a speed of about 4.7 mph (miles per hour) or 7.6 km/h (kilometers per hour). A sailfish could cover 200 meters in about 10 seconds!
How is CSS swim calculated?
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.
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.
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 is Swolf score in swimming?
Swolf is the blending of the words Swimming and Golf. Swolf is a score that measures your swimming efficiency, and just as in golf, a lower score is better. … For instance, 30 seconds and 10 strokes to swim the length of a pool will give a swolf score of 40. Swolf is primarily used for pool swimming.