Tag: test

December 29, 2018 – Swim

December 29, 2018 – Swim

SWIM

We continue this weeks theme of Test week with our Swim Test. The swim test we will be doing is called the Critical Swim Speed (CSS) Test and is a great way to both test your fitness in the water and your swim speed. We will use the information from this test in all of our future swim workouts. Follow the instructions in the workout below and remember to record your swim times.

WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)

Skills & Drills:
4×25 Build slow to fast

Main Set:
CSS Test: 400 FAST
5-10 minutes recovery easy swimming or rest
200 FAST

CD:
200 EASY

Note: Record your 400 and 200 times and input them into the CSS pace calculator which can be found in the link below. We will use this CSS pace for future swim workouts

http://www.swimsmooth.com/improve/intermediate/swim-smooth-css-calculator