Swim Test

I did a swim test today.  The test I do is called Critical Swim Speed Test (CSS) with the main part of the test being a 400m time trial followed by a 200m time trial.  I did get a personal best time in each the 400 & 200.

The CSS session is
Warm Up:
300 freestyle
200 of 50 broken arrow, 50 freestyle
200 of pull & paddles with breathing per lap 3/5/7/3
100 of 12 scull, 12 doggy paddle, 25 freestyle
Build:
4x 50 of 25 fast, 25 easy +10s
4x 100 ll fast +20s
Main Set:
400 time trial
5min rest with 100 easy in the middle
200 time trial
Cool down:
200 easy choice
Results:
Looking back, I have only done three of these tests.  I really need to do these more often but here are all the results:
  • 27/12/2017: 400 @6:30 & 200 @3:14 giving a CSS score of 1:38
  • 27/7/2018: 400 @6:34 & 200 @3:17 giving a SCC score of 1:39
  • 14/5/2019: 400 @6:29 & 200 @3:13 giving a CSS score of 1:38

 

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