This week we’re testing with a CSS Test;
The test will consist of a 400m and 200m time trial swim with full recovery in between.
For this set, a warm-up is specified with the aim of achieving consistency in conditions between tests.
Warm Up
Swim 300m Easy
Swim a build set of 4x50m going progressively harder on each set.
3 minutes rest – full recovery
Test Set
Swim 400m for time.
3 minutes rest – full recovery
Swim 200m for time.
At this point testing is complete, use your remaining swim time to focus on endurance with a long z2 swim.
To calculate your CSS pace use your recorded times and the calculator on the Swim Smooth website:
This will give you your CSS Pace which you can use as a target for endurance swim sessions in the pool.
