Last night, the squad had Time Trial taken to estimate their swim threshold pace or in another word, CSS (Critical Swim Speed). Right after I acquire the data in Set 1, I tested the swimmers with their new CSS in Set 2. Here is the result of CSS Time Trial.
Full Data of CSS Test
Yaroslav has improved his CSS from 2:01/100M since last January 06 to 1:56/100M. Steven 1st CSS test is 1:56/100M while KC and Rizwan is 2:29/100M - 2:34/100M.
Note: CSS/ Threshold test is a test to measure your average swim speed within the range of 400M-3.8K. This test is a shorter version of you swimming for 1.9K / 3.8K distance which is challenging to perform in monthly basis. Learn more about css training here.
Warm UP (800M)
200 easy f/s
200 GO Broken Arrow BACK f/s
200 as 12.5M Scull#1 + 12.5M Doggy Paddle + 25M F/s B5s
200 as easy - moderate - fast - fastest
SET 1 - CSS Time Trial(600)
400 - Max Sustainable pace
-------5 mins break with active recovery-------
200 - Fast pace
SET 2 - Testing New CSS - All at CSS+0
1X400 (+1 Beep)
1X200 (+1 beep)
2X100 (+2 beep - Beat the beeper)
1X400 (Well done!)
Cheers, Shauqie Aziz