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Talkback: How to pace pool-based swims

I understand the need to calculate CSS but the article doesn't give details of how to do this. Is it the average pace of the 200 & 400m sustainable speed swims expressed as pace per 100m?


  • HarryDHarryD Posts: 425

    Take your 200m time away from your 400m time and that gives you your CSS over 200m. Divide by 2 and you get your CSS per 100m

    CSS should be challenging or at least  sustainably hard. Don' try & put time in the bank during a CSS session -keep the pace even throughout. Try and do one session per week. Reduce your CSS by 0.25 to 0.5sec every week to improve but monitor how you are doing as you may improve quickly or not


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