CSS Swim Set Ideas

Guys, as promised some simple set ideas to help if you want to try the concept of Training using your CSS pace. There are 3 sets based on your 400 time, these are a guide and should take about a hour to complete.
Important points, always make sure you do a warm up, between 500 – 800m, stick to recovery times, it’s not supposed to be a social swim set, it’s about pushing yourself if you take a longer rest the training will become less effective and take longer to improve.

Main Set if your 400 time is 7:30 or slower…
6 X 200 FC with 20 sec recovery
Or
3 X 400 FC with 45 sec recovery
Or
12 X 100 FC with 10 sec recovery

Main set if your 400 time is between 6.30 – 7.30
8 X 200 FC with 20 sec recovery
Or
4 X 400 FC with 40 sec recovery
Or
16 X 100 FC with 10 sec recovery

Main Set if your 400 time is less than 6.30.
10 X 200 FC with 20 sec recovery
Or
5 X 400 FC with 40 sec recovery
Or
18 X 100 FC with 10 sec recovery
Or
3 X 600 FC with 60 Sec recovery

The concept is that we train hard for 3-4 weeks, steady week then retest. Now you’ve got some ideas, all you need to do is get in the pool and swim!

Any questions let me know.

Coach Martin