Critical Swim Speed (CSS)
For many triathletes, swimming can be the most challenging discipline to get faster. These same athletes have a tendency to swim nearly the same pace for all training. Despite hours in the pool, they only see small gains in speed. CSS training is a simple way to help an endurance athlete understand pacing, while also improving swim fitness and muscular endurance. This also serves as a method to test our swim fitness throughout the season.
Swim Session Intensity
|1– Easy||Easy||1-2||as needed||Technique or recovery|
|2– Light Aerobic||Steady||3-4||10-30 sec||CSS + 10 sec - 140.6 pace|
|3– Moderate Aerobic||Mod Hard||5-6||10-30 sec||CSS + 5 sec. - 70.3 pace|
|4– Threshold||Hard||7-8||30-60 sec||CSS or Threshold - sprint tri pace|
|5– Above Threshold||Very Hard||9-10||30-60 sec||Fast as possible|