Session Focus
This session is all about determining your CSS Pace… also known as Critical Swim Speed!
Its a great way to monitor your improvements, set some training intensities, and also predict some race splits!
Once you know your CSS Pace you can use this to set some targets for your swim sessions.
The test is essentially a 400m time trial, some rest, then a 200m time trial!
We’ve added in a nice warm up, cool down, and some top tips below – GOOD LUCK!
Session Distances
Level 1
meters
Level 2
meters
Level 3
meters
Which Level Should I do?
Level 1: Beginner / 2:15-3:00 per 100m
Level 2: Intermediate / 1:45-2:15 per 100m
Level 3: Advanced / 1:15-1:45 per 100m
Session Plan
Level 1
WARM UP
Steady swim and a few drills to warm you up!
If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!
- 100m Easy Swim
- 4 x 25m Side Kick (5 seconds rest)
- 100m Easy Swim
- 4 x 25m Head Up (10 seconds rest)
BUILD
Time to get a bit more warmed up and practice our pacing!
- 2 x 50m reps with 20 seconds rest after each
Aim to get quicker throughout each 50m… so start steady and build to a fast finish each time!
Then…
- 2 x 100m reps with 60 seconds rest after each
Practice your 400m time trial pace on these!
Top Tip: If it feels like hard work for 100m… you are going way too quick!
MAIN SET
Its time trial time…!
Make sure you don’t set off too fast! Both the efforts want to be as fast as you can… but evenly paced!
Our advice would be to start off steady and build to a fast finish if you aren’t 100% confident in your pacing!
- 400m Time Trial – record your time!
Take 5-10 minutes recovery after, swim a few lengths easy if you like!
Once you feel recovered…
- 200m Time Trial – record your time!
COOL DOWN
We’ll keep it short so you can rush to the results calculator!
- Just a steady 100m swim will do!
Level 2
WARM UP
Steady swim and a few drills to warm you up!
If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!
- 200m Easy Swim
- 8 x 25m Side Kick (5 seconds rest)
- 100m Easy Swim
- 4 x 25m Head Up (10 seconds rest)
BUILD
Time to get a bit more warmed up and practice our pacing!
- 3 x 50m reps with 20 seconds rest after each
Aim to get quicker throughout each 50m… so start steady and build to a fast finish each time!
Then…
- 2 x 100m reps with 60 seconds rest after each
Practice your 400m time trial pace on these!
Top Tip: If it feels like hard work for 100m… you are going way too quick!
MAIN SET
Its time trial time…!
Make sure you don’t set off too fast! Both the efforts want to be as fast as you can… but evenly paced!
Our advice would be to start off steady and build to a fast finish if you aren’t 100% confident in your pacing!
- 400m Time Trial – record your time!
Take 5-10 minutes recovery after, swim a few lengths easy if you like!
Once you feel recovered…
- 200m Time Trial – record your time!
COOL DOWN
We’ll keep it short so you can rush to the results calculator!
- Just a steady 150m swim will do!
Level 3
WARM UP
Steady swim and a few drills to warm you up!
If you aren’t familiar with the drills, we’ve popped a video just for you at the bottom of the page!
- 200m Easy Swim
- 8 x 25m Side Kick (5 seconds rest)
- 200m Easy Swim
- 4 x 25m Head Up (10 seconds rest)
BUILD
Time to get a bit more warmed up and practice our pacing!
- 4 x 50m reps with 20 seconds rest after each
Aim to get quicker throughout each 50m… so start steady and build to a fast finish each time!
Then…
- 2 x 100m reps with 60 seconds rest after each
Practice your 400m time trial pace on these!
Top Tip: If it feels like hard work for 100m… you are going way too quick!
MAIN SET
Its time trial time…!
Make sure you don’t set off too fast! Both the efforts want to be as fast as you can… but evenly paced!
Our advice would be to start off steady and build to a fast finish if you aren’t 100% confident in your pacing!
- 400m Time Trial – record your time!
Take 5-10 minutes recovery after, swim a few lengths easy if you like!
Once you feel recovered…
- 200m Time Trial – record your time!
COOL DOWN
We’ll keep it short so you can rush to the results calculator!
- Just a steady 200m swim will do!
Drills used in this session…
Woohoo You've Done It...!
Now head over to our calculator to find out your results…
