Critical Swim Speed
Your Critical Swim Speed (CSS) is the pace that you could currently swim a 1500m time trial. The 400 and 200 times within your test are used to calculate your CSS.
Relationship of Systems Used
During both parts of the test, you will be utilising both your aerobic and anaerobic systems. The test is designed to determine what you are capable of swimming aerobically as this is a sustainable effort. The anaerobic part of your test is ignored. (The CSS test assumes you are unable to swim the whole 200m anaerobically).
To calculate CSS the time taken for the 200 test is subtracted from the time taken to complete the 400 test and the resultant time divided by 2 to get your 100 pace. CSS is reliant upon the relationship between the 2 tests as well as the speed itself.
That being said, congratulations on the improvements made for your swim times. Keep pushing up to the faster end of your ranges. If you feel that the workouts are not pushing you hard enough you can manipulate your threshold by a small amount accordingly, however, take care to stick to the purpose of each swim set.
Copyright MyProCoach™ Ltd © May 2018. All rights reserved