CSS Calculation and Workout

Objective: Calculate your CSS and get familiar with your current training categories (EN1, EN2, EN3).

Total Distance = 2500

Set 1 - Warm-up; Dist = 600

1 X 200 Freestyle Swim - Training Cat: EN1
4 X 50 Extended Side Balance Drill with Fins - Training Cat: EN1
1 X 200 Freestyle Arms with pull buoy - Training Cat: EN2

Set 2 - CSS Test Set = 900
1 X 400 Freestyle - maximum effort - note time - 2m rest
3 x 100 Freestyle - very relaxed (active recovery)
1 x 200 Freestyle - maximum effort - note time - 2m rest

Set 3 - Endurance Training Category Focus = 600
Coach will enter TT times into CSS calculator and give you your CSS and CSS100 times.
(CSS100 = your CSS pace time for 100.)

Endurance Training Categories are:

EN1 = CSS100 plus 3s, but if CSS100 > 1:30 plus 5s
EN2 = CSS100
EN3 = CSS100 minus 3s

2 X 100 Freestyle + 10s - Training Cat: EN1
2 x 100 Freestyle + 15s - Training Cat: EN2
2 x 100 Freestyle + 30s - Training Cat: EN3

Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Relaxed swimming long strokes

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