CSS test set- test to find CSS

In reference to http://swimsmooth.com/training

Credit to Swimsmooth.

The CSS test involves two timetrial swims - a 400m and a 200m. Before attempting these swims perform a thorough warmup and a small build set to get you used to swimming fast.

Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.

Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing.

Calculate your Critical Swim Speed (think threshold speed) using the calculator:

warmup:
200m FS
50 reverse FS
25m one arm pulls

400m CSS Test

Power meter 

Training Peaks

 

From Training Peaks the 400. I guess the watch has

200m CSS Test

In this test the watch clearly shows a short 50m

  Now I know my CSS speed / 100m I can use it to set a pace for quality swim sets, targeting CSS speed to develop my lactate threshold and become faster. Challenging sets I might do once a week for the main set in your quality swim.

swim 7:30 or slower for 400m               swim 5:45-7:30                     swim sub 5:45 
6x200m; 20s recovery                               8x200m; 20s recovery             10x200m; 20s recovery

or
3x400m with 45sec                                    4x400m with 40sec                 5x400m with 40sec 

or
4x(200m then 100m) with 10sec        5x(200m then 100m) with 10sec    18x100m with 10sec  

or
12x100m with 10sec                                  15x100m with 10sec                 3x600m with 60sec   

Key point with all these sets is sustained speed with short recoveries.