Warm Up: 600m
- 3 x (100 FS Pull, 100 BK Fins)
Kick: 300m
- 4 x 50 Fin Kick on 1:00
- 2 x 50 BR Kick on 1:15
- 50 Easy
EN-1: 600m (50 Recov)
- 3 x 100 FS on 1:40 (tough – not warmed up?)
- 3 x 100 BK on 2:00 (better)
- 50 Easy
Once again, the Pool is way too hot for training – over 82F
Race Pace: 400m (100 Recov)
- 400m FS Time Trial
5:56 or avg 1:29/100m (overheating at end) - 100 Easy BK
EN-1: 500m (50 Recov)
- 4 x 50 BR on 1:10
Race Pace: 200m
- 200m FS Time Trial
2:44 or avg 1:22/100m - 50 Easy
- 2 x 100 IM on 2:00 Relatively easy
Swim Down: 100+ Easy
400 and 200 Time Trials are for calculating
Critical Swim Speed (CSS)
CSS (m/sec) = (400m – 200m) / (Time400 – Time 200 in sec)
CSS=200/(356-164)
CSS=200/192
CSS=1.04 m/sec
CSS in sec/100m = 100 / CSS m/sec
CSS sec/100m = 100 / 1.04
CSS = 96 sec/100m
or CSS = 1:36 / 100m
Seems kind of slow … but the theory is that training at that speed will improve CSS.
CSS sets would be like 20 x 100m on 15 sec rest or 10 x 200 on 20 sec or 5 x 400 on 30 sec.
1500m Race Pace should equal CSS.