CSS 100s

Description. Swimming at your CSS (critical swimming speed) should be "uncomfortably comfortable."

Set 1 - Warm-up; Dist = 400
1 X 400 Freestyle build to EN2

Set 2 - Conditioning; Dist = 200
4 X 50 Freestyle hard (Training Cat: EN2-EN3, your choice) with 30 seconds rest

Set 3 - CSS Conditioning; Dist = 1500
15 X 100 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 - Kick/Swim; Dist = 200
4 X (25 Kick + 25 Freestyle) 30 seconds rest; Trainin Cat: EN1+EN3
Kick on your side, back, or face down (your choice)

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Use an alternate stroke 50% of the time.

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