Swim Fitness Test: CSS

What Is Critical Swim Speed (CSS)?

Critical Swim Speed (CSS) helps you set your swim threshold pace in TrainingPeaks.
This allows TrainingPeaks to show the planned distance and duration for all swim workouts.

Make sure you enter your CSS into your TrainingPeaks settings before starting your plan.

Why Do the CSS Test?

The CSS test predicts your current 1500m (or yards) race pace—without needing to swim the full 1500.
It gives you an accurate, pace-based benchmark to set your swim training zones.

How the Test Works

Complete both time trials in the same session:

• 400 Time Trial — maximum effort

• 200 Time Trial — maximum effort

• 5–10 minutes of active recovery between the two

Tips:

• Ask a friend or coach to time you, ideally capturing 100m/yard splits and strokes per minute.

• If you’re alone, simply record your total times.

• Re-test every 6–8 weeks, usually during a recovery week, to update your zones and track progress.

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