Css swim

Swim Speed and Critical Swim Speed (CSS) Calculator: Your Ultimate Tool for Better Swimming Calculate Your Swim Speed Training Zones Swim Speed Training Zones Zone Intensity Swim Speed (mm:ss / 100m or 100y) 1 Easy - 2 Steady - 3 Moderately Hard - 4 Hard - 5 Very Hard - Ironman Triathlon Expected Swim Times Event Finish Time Half Ironman 70.3 (HIM) 1.2 mile swim - Ironman (IM) 2.4 mile swim - What is the Swim Speed and Critical Swim Speed (CSS) Calculator? The Swim Speed and Critical Swim Speed (CSS) Calculator is a helpful tool for swimmers and triathletes. It helps you understand your swimming performance and develop better training routines. By entering the times for two different swim distances, this calculator estimates your Critical Swim Speed (CSS)—the fastest pace you can keep up for a long time without getting too tired. With this information, you can improve your training, plan your workouts, and get ready for races more effectively. Conclusion The Swim Speed and Critical Swim Speed (CSS) Calculator is an essential tool for anyone looking to improve their swimming. By understanding and using your CSS, you can optimize your training, plan better race strategies, and achieve your swimming goals. Remember, consistent training and using insights from your CSS will lead to long-term improvements in your swimming performance. Stay Updated with Endurance Training Tips – Subscribe Now!Join our newsletter for expert tips on triathlon, running, and cycling training. Sign Up for Exclusive Coaching Insights! Instagram @bmelocoachingEndurance expert in triathlon, running, and cycling. Tailoring programs to fit your goals, abilities, and lifestyle since 16'. Join us now! 🏊‍♂️🚴🏃

The off-season is the time to get your stroke assessed, set specific goals and start to measure your progress How to set your swim benchmark" data-medium-file=" data-large-file=" How to set your swim benchmark The best way to begin your off-season swim training is by identifying the areas you need to improve. Performance-improvement goals for swimmers typically break down into three areas: increasing fitness; reducing drag (through better body positioning); and improving propulsion (by increasing stroke efficiency). This critical swim speed (CSS) session will test your current performance, so you can set pacing targets for your training and monitor your progress. CSS sessions should be race-specific, so if you’re working up to a sprint tri (750m swim), your pace should be CSS minus 2-4secs per 100m; for an Olympic/middle-distance tri (1.5km/1.9km swim) aim for your CSS pace; and for a long-distance tri (3.8km swim) aim for CSS + 2-4secs per 100m. Structure your training so you have a weekly CSS-pace session of 10-20 x 100m on 20secs rest. Drop the rest interval to 15secs after a couple of weeks, then drop it to 10secs a few weeks after that before testing your CSS pace again.COACH’S TIPS: SIMPLE MONITORING TESTSStroke AnalysisFind a triathlon swim coach who can provide video stroke analysis. Use this to identify the aspects of your technique that can be improved and ask for advice on specific sessions to work on them. T10 or T20 TestWith a friend recording your 100m splits, swim as far as you can in 10mins (beginner) or 20mins (experienced). Aim to even pace or negative split the swim. Use the result to review your pacing.Count vs Rate Count the number of strokes you take per 25m at a given swim speed, then see if you can reduce that count while holding pace. Then hold your count and up your stroke rate to increase speed.THE SESSIONWARM-UP200mChange stroke every 50m•4 x 25mAs half-length scull, half-length swim10secs rest after each 25m•4 x 25mHalf-length high-cadence, half-length stroke-lengthening swim10secs rest after each 25m•4 x 50m Building rep 1-4 to race-pace effort 20secs rest after each 50mMAIN SET 1 – CSS SWIM TEST400m max effortWith consistent pace throughout. If you can, ask someone to record each 100m split•6mins easy Including some light drills •200m max effortAll-out effort, recording 100m splits•Calculate your CSS pace: swimsmooth.com/css-calculator.html MAIN SET 2 – CSS PACING SWIM10 x 100m Swim at your CSS pace, aim to hold that pace throughout15secs rest after each 100mCOOL-DOWN 200m Mixed strokeADAPT FOR BEGINNERSReduce the warm-up and CSS pacing swim to 6 x 100m.ADAPT FOR IRONMANIncrease CSS pacing swim (main set 2) to 10 x 200m at CSS pace + 2-4secs per 200m, with 15secs rest after each 200m. Richard Smith

Hi gang!Last night, the squad had Time Trial taken to estimate their swim threshold pace or in another word, CSS (Critical Swim Speed). Right after I acquire the data in Set 1, I tested the swimmers with their new CSS in Set 2. Here is the result of CSS Time Trial.Full Data of CSS TestYaroslav has improved his CSS from 2:01/100M since last January 06 to 1:56/100M. Steven 1st CSS test is 1:56/100M while KC and Rizwan is 2:29/100M - 2:34/100M.Note: CSS/ Threshold test is a test to measure your average swim speed within the range of 400M-3.8K. This test is a shorter version of you swimming for 1.9K / 3.8K distance which is challenging to perform in monthly basis. Learn more about css training here.SWIM SETWarm UP (800M)200 easy f/s200 GO Broken Arrow BACK f/s200 as 12.5M Scull#1 + 12.5M Doggy Paddle + 25M F/s B5s200 as easy - moderate - fast - fastestSET 1 - CSS Time Trial(600)400 - Max Sustainable pace-------5 mins break with active recovery-------200 - Fast paceSET 2 - Testing New CSS - All at CSS+01X400 (+1 Beep)1X200 (+1 beep)2X100 (+2 beep - Beat the beeper)1X400 (Well done!)Cheers,Shauqie Aziz

Threshold training isn’t just for cycling. Figure out your swim threshold speed and use it in this workout. What’s probably the most commonly used term across all endurance sport communities? Threshold. The maximum speed your body can sustain at a particular intensity. Similar to cycling and running, threshold swimming is training at a pace that will improve your lactate threshold speed and therefore increase your speed when swimming longer distances (anything over 400m/yds). RELATED—Workout of the Week: Bon Jovi 100sFor the most effective swim threshold training, it’s important to establish key data points prior to starting. First, determine your Critical Swim Speed (CSS) for 200m/yds AND 400m/yds. You may need to time trial these distances if you don’t have benchmark times for each. If you choose to time trial these distances, make sure to do them within the same session and include a 5- to 10-minute active recovery between each distance. Once the times for these distances have been determined, plug them into a CSS calculator to figure out your 100m/yds Critical Swim Speed. This CSS speed will be your threshold pace time for training. Finally, when training swim threshold it’s important to familiarize yourself with the on-deck pace clock and track them during breaths as you swim. Most pools have pace clocks, but if not, a water-resistant or waterproof watch will suffice. Remember to listen to your body and adjust the intensity and volume based on your fitness level. It’s important to have a good understanding of your personal fitness level when participating in swim threshold workouts. Workout of the Week: Swim Threshold Work | 2,500m/yds Warm-up 200 swim 200 kick 200 pull with a buoy 4 × 50 kick with board, building every set 4 × 50 swim as 25 easy/25 fast Main set 4 × 100 @

If you resonated with my 'One Pace Pony' article a while back, then you need to read this and take action! Or if you hit the pool with no plan / are still swimming the same speed despite your best efforts, then read on to learn how to increase your endurance swimming speed with a little basic exercise science and proper coaching....Your Lactate Threshold is the maximum speed your body can sustain at an aerobic intensity, (not balls out, think a 5k run pace, pretty hard, but doable up to a point). Threshold Training involves swimming at a pace that will improve your lactate threshold speed, which will result in significant speed increases in distance swimming (400m plus). Remember the best distance athletes are not the fastest, they're the ones with the fastest AVERAGE speed. For most swimmers training using this method involves more swimming at a slightly lower intensity and less rest between sets (15-30 seconds maximum). The secret to improving your lactate threshold (or Critical Swim Speed / CSS pace, they’re the same thing essentially) is to train at this pace, or just below it (i.e. slightly faster).Here's the steps to smarter distance training.1. Find your current CSS paceAfter a thorough warm up, swim and time 400m at your best effort. Then take a good 5-10 minute rest and then time your best 200m swim. For example, Jenny swims her best 400m in a time of 7 minutes and 50 seconds. Her 200m time is 3 minutes 50 seconds. There are online calculators available, or in a simple equation is to half the difference between the two times, making her 'CSS pace' per 100m 2:05. This means to improve her threshold she should swim at this pace +/- 2 seconds per 100m. We then put this time into a Tempo Trainer, a very handy little gadget that sits in your swim hat and beeps at you so you can gauge your swim speed accurately without stopping to look at your watch mid set. It can be difficult to swim at your threshold pace consistently, many swimmers set off too quickly and then blow up, or don’t swim fast enough. For this reason, you set the Tempo Trainer Pro to beep at certain intervals. 2. Configure the tempo trainerThere are three settings with differ in beep frequency:Mode 3: Stroke Rate mode, more on that in another post soon!In Mode 2 you can set it to beep at larger intervals, such as every 2:05Mode 1 is our preferred interval, beeps in shorter intervals such as every 25m, much easier to pace yourself with!To use mode 1, you need to work out the time between each beep. This is where it

You work to keep your head close enough to the surface of the water to get air when you need to take a breath.If your legs are too low, they will increase your frontal surface area and slow you down. The way to solve this is to be conscious of how flat your body is when swimming, since your legs will want to go down starting at the hips.Another big problem we see in both beginners and professionals: swimmers that bend their knees too much while kicking. This creates large amounts of drag and contributes to the number one reason for a swimmer’s legs to sink low in the water. Instead of kicking from the knee you should kick from the hip with a relatively straight leg. It’s okay if there’s a slight bend in the knee, but as long as you’re kicking from the hips it will also help you maintain that flat posture. This will make everything from forward-momentum to breathing easier.Tips To Start TodayIt sounds like a lot to think about while learning how to swim, but it will soon become second nature, especially with regular practice. This is why it’s important to take it a bit at a time, and the earlier you can start the better.Remember, you want your child to think that being in the water is fun, while being in the pool with you is wonderful. Once they begin structured lessons, your child will learn fairly quickly in order to be more comfortable in the water.At CSS, we reinforce the right technique at the right time to help your child reach each milestone of success quickly. As your child progresses, their strengths and weaknesses will be continually evaluated to help modify their lessons and support them to become a confident and capable swimmer quickly.To book a private lesson, or find a Canada Swim School near you, contact us at: you at the pool!