CSS 200s

Description. Like last week's CSS 100 workout, only now the main set repeats are 200. Swimming at your CSS (critical swimming speed) should be "uncomfortably comfortable." For those who are interested, underwater video - side and front views - will be done during the cool down.

Set 1 - Warm-up; Dist = 400
1 X 400 as:

1 X 100 Swim
1 X 100 Kick on side, alternating each 25
1 X 100 Pull
1 X 100 Swim

Set 2 - Build Set; Dist = 300
4 X 75 Freestyle with 20 seconds rest; Training Cat: EN2
Alternate 10 hard strokes, 10 easy strokes

Set 3 - CSS Conditioning; Dist = 1600
8 X 200 Freestyle on 15 seconds rest; Training Cat: EN2
The rest interval is important - do not exceed 15 seconds while maintaining a steady pace for each repeat.

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Use an alternate stroke 50% of the time.

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