How CSS Swim Training Works
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- čas přidán 27. 11. 2014
- Swim Smooth Head Coach Paul Newsome explains why Critical Swim Speed (CSS) training improves you distance and triathlon swimming.
Find out more at: www.swimsmooth.com/css
About the Finis Tempo Trainer Pro: www.swimsmooth.com/finis-tempo... - Sport
I may be eight years too late (since you launched this clip) but it was a real eye opener for me. I’m much clearer now on what I must and will do to swim faster. I’ve invested in a beeper this week and really like it. I’m going to follow your advice and use setting 1 when I get back in the pool to increase my sprint pace. It’s turned my daily swims on the head. Instead of ploughing up and down (which feels very meditative) I’m going to invest half my daily swim sessions to swimming 100m sets with a short breather in between at a slightly faster pace (my CSS pace) than my longer swim pace. Thank you for your guidance. It’s really motivating me.
Hitting target paces can still be meditative Mark 👍 You zone into the beeper and focus is all there. Let us know how you get on?
@@swimsmooth thank you for your encouragement Paul. I booked an extra swim today (Saturday) and it was exactly as you said - a totally meditative experience. I just paid attention to the beeper, every 30.50 seconds per 25m. I’ve never felt so relaxed in the water or as fast! I was consistently ahead of the beeper. I’m going to adjust it down on Monday to 29:50 seconds and see how I get on. I’m retired, but for 20 years I was a leadership and executive coach and my experience was that described by Tim Gallwey in his book The Inner Game Of Tennis - by distracting my mind listening for the beeper, I got out of my own way and my body knew exactly what to do…and it did! Thank you again for your excellent coaching, feedback and support/encouragement. We
@@markgrant5305 cool. Remember that’s a jump down by 1s per 25m or 4s per 100m (quite a big jump). If you were well ahead today, that’s cool, but the great thing about the Tempo Trainer is that it’s accurate to 1/100th of a second, so don’t be afraid to come down slower with more “marginal gains”
Superb presentation! I am swimmer A. I'll be pursuing the CSS training now. Thank you.
Great video Paul
Very informative.cheers
Very Intresting
The vertical axis of the line graph, are the units (unit time)/(set distance)? For example, are you using the seconds/50m time swam in each distance in your graph to compare your athletes?
Thank you for taking the time to really explain why we should do CSS training. Would it be possible to do a follow up on how to incorporate it into regular training?
daddylovesfaith - Nick - have you seen the article below explaining how to structure your training week into (a minimum of) 3 types of sessions? ie: pacing, endurance and technique
www.swimsmooth.com/training.html
You'll find example session suggestions (at the end) if you are DIY training rather than attending squad sessions. Also suggest browsing the SwimSmooth app, as there are a range of training plans in there for various distance training, based on CSS. Hope that helps!
How big is the drop off between 200m and 400m to be optimal? In other words, how close should the 400m Test Pace be to the 200m Test Pace? What Percantage of Max Speed has the Threshold Pace from Athlete C?
So I just did a CSS Threshold session taken from the swimsmooth book. My CSS is 2:10 but I managed to average a 2:05 for the whole session. Does that mean my CSS is not actually 2.10?
Great videos. Can I ask: You said do a set of 10x200 and make sure you're swimming at your threshold pace. But should you be still having rest after each 200 ? I'm trying to maintain 25secs per length over 2000mts, so if I did sets of 200mts - should I set 3:20 as my time? Or 3:40 to give myself rest?
Try 1 beep recovery - in your case 25 seconds 👍
Does this also apply to a swimmer training for 200 to 50 meter races because especially with the 50 meter race i think that ur max speed has more importance than ur threshold.
In case of short distance (50m) I prefer consider my Swolf speed test (Strokes + time). The faster I go with the fewer Strokes, better.
World's average is about 70 (40 Strokes in 30 seconds) for 50 meters.
How can you explain that I did a test 2 months ago and another this week and did better on 400 and even better on 200 but end up with a slower css result? Shouldn't better result in both distance give faster css?
Because the drop between 400 and 200 is also taken into account. If this differs in your 2 tests, this has an impact as well.
I find this interesting. However, you are using CSS as Critical Swim Speed. An acronym also used for the Combat Side Stroke (CSS) or Combat Swimmer Stroke (CSS). I think distinguishing the variations, the Critical Swim Speed Test (CCST) or Critical Swim Speed Training (CSST) should be the standard to avoid confusion for more common uses of CSS. IMHO.
Apologies - not my acronym but a standard in physiological testing. Also used a lot in computer programming 🙄
Using the 400m and 200m method to calculate my CSS it comes up with a figure that is 20 seconds slower per 100 metres than my pace on an easy 1km swim. How can this be of use?
+Rory O'Donoghue what numbers are you putting in Rory?
Ok. I have just rechecked the Garmin and the CSS rate is now only 2 secs slower than my 1km easy swim.
Ok I missed it . . . how do I use a 200m and 400m time trial to come up with a CSS? I understand the concept presented here but the presentation neglects to demonstrate how to determine the CSS based off the two time trials. Do you use the drop off from the 200 to 400 to estimate the 1500 pace?
Hi Jenny, see the calculator here: www.swimsmooth.com/css - it does it all for you :-)
its something you learn in a college statistics/econometrics course. You are given a line of data and try to extrapolate out to a another data point using calculated parameters, an intercept and slope of the line of best fit.
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Did a CSS test today and both 400 & 200 times resulted in the same pace of 1:58 and the online calculator said this isn't possible.
This might help: www.swimsmooth.com/free-resources/2014/08/strange-css-results-and-gaming-system.html?rq=strange%20results
I would say that you either a) didn't take enough rest between the 400 and 200, or your pacing on the 400 was "off" and fatigued you too much to crack out a good 200. Hope that makes sense? Some extreme diesel engines can be very close to the EXACT same, but it the calculation hasn't worked it must be because your 200 is slightly slower than the 400. Theoretically this can't happen as you must have swum 200 within the 400 quicker than your 200 TT
@@swimsmooth Thanks. Think the result says Im ok for triathlon swimming but not very fast.
I find this very helpful but have to question the foundation of the concept. CSS being measured and called a threshold speed by using 1500m. 1500m greatly falls short of 1hr all out effort in terms of duration, actually at the World class level, it is a 15min event, swum at speeds far above threshold or CSS. What is the logic in this presentation correlating 1500m to threshold, thanks.
Eugene S.
I agree - Most 1500m swimmers will build up their race, and accumulate most of their lactic acid over the last 4-500m all the way upp to 18 mmol. And that's high, even for a sprinter.
That's why Salo says that 1500m is a long "sprint" because you really need to be able to sprint that fast at the end.
1500m for an elite level swimmer, is not a distance event, their threshold pace can not be found in a test shorter than 3000m if you ask me. I know some of the best use a 5000m test.
Italian world champion over 1500m (Doha 2014) Gregorio Paltrinieri on the other hand, has no sprint finnish, he is one of those guys who sets a high pace from the word go, and holds that pace to the end. His threshold pace is of the chart, but he has close to no anaerobic capacity, he is a "C" from this video ;)
The T3000 test is exactly why I made a comment. 1500m event is 95% aerobic and 5% anaerobic. As such it is swum above threshold speed. Threshold correlates to MLSS, which is Maximum Lactate Steady State, am all out 60min effort. Elite swimmers are likely to cover closer to 5000m at threshold speed. Just my 2c on clarity of the terms used. Nothing to take away from presentation which I find incredibly useful.
I mean your point is definitely valid but this model is probably made to the average/beginner swimmer which would fit the model perfectly. At advanced levels they probably just change the values to suit their level, but the premise of the the video is accurate.
Lol, so on one hand I am definitely athlete C type in that my 400 time is like a 1 second drop off from my 200 time.. but on the other, both my times are super slow... 😭
What is your CSS Daniel at the moment?
It's definitely a type C, but with a low "max" 😉
de_lake
Hugh Jackman !!
2:31 "this has to be the case otherwise the worlds best freestyle sprinters would also be the best distance freestylers"
This is not entirely true. Sun Yang raced at 1500m and 200m. Similarly Katie Ledecky. So the argument does hold true for all swimmers.
Does that invalidate the predictive power of the method?
Whilst 200m is definitely shorter than a 1500, pure sprinters (per my example with Usain Bolt) would be the equivalent of 50m.
Do you encourage males to train wearing drag suits?