Swim Field Test: CSS

Critical Swim Speed

To set your swim threshold speed in TrainingPeaks, we recommend you carry out the Critical Swim Speed test (CSS). This simple test gives you a good idea of your current fitness and can also be used to set your pace-based training zones for swimming.

You will need to have entered your CSS into your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

Enter or Update Your Thresholds and Training Zones in TrainingPeaks (Swim)

The aim of a CSS test is to predict your current race pace for 1500 metres or yards. The beauty of the test is that you don't actually have to swim 1500.

The Test

To test your current CSS pace you need to swim a 400 and 200 Time Trial within the same session. Swim as hard as you can for both time trials, with around 5-10 minutes of active recovery in between. Ideally, get a friend or coach to time you and record your 100 splits and strokes per minute. Failing that, simply record the 400 and 200 times yourself.

Tests are included every 6-8 weeks (during a recovery week). This will give you an idea of your current fitness and also allows you to update your training zones.

Copyright MyProCoach™ Ltd © May 2018. All rights reserved.