SWIM PLUS THRESHOLD OR ‘CSS’ SESSIONS
The staple fitness sessions for distance swimmers are ‘lactate threshold’ or ‘CSS’ sets (see sidebar), which train your aerobic system. Your lactate threshold is the fastest you can swim using just your aerobic system, the size of which dominates your swimming performance from 400m right up to marathon events. You can swim over your lactate threshold, but only for limited periods of time, so to keep going over distance you will need to increase it. To develop your lactate threshold, we use CSS sets, which involve swimming at your lactate threshold speed for sustained periods of time. This stimulates the body to develop your aerobic system, which improves your distance performances. Here are two examples of CSS sets*.
CSS SKILLS SET 1 Goals: Sustainable Pace Two lots of:
3x 100m + 15 sec rest interval 2x200m + 20s rest interval 1x300m + 30s rest interval
The objective here is to hold exactly the same pace on the 300m as the 100sm Don’t go off too fast!
CSS SKILLS SET 2 Goals: Sustainable Pace
Two lots of: 100m 200m 300m 400m 500m
All with 15s rest interval, holding same pace from 100m though to the 500m
This is the sort of set that really shows how CSS works – the pace may feel too slow on the 100s but if you swim these too quick you will blow up later in the set.
These are hard sessions and you should be close to maximum effort towards the end of the sets. Recoveries are kept short, which will seem tough at first, but don’t be tempted to lengthen them – that would ruin the effect. Your key goal is to swim the whole set at the same pace, think of them as ‘sustained speed’ sessions. Be disciplined during your CSS sets – don’t start too fast! By targeting your lactate threshold speed, you’ll give your aerobic system maximum training effect. You will find you increase your pace over distance.
WHAT IS CSS?
‘CSS’ stands for Critical Swim Speed – the same thing as lactate threshold. The technical distinction is that you measure lactate threshold by taking blood samples during exercise, which is extremely difficult to do in a pool environment. Instead of using blood samples, two time-trials over 200m and 400m are used to calculate your pace. Find out more about the CSS test, how to construct CSS sets and why this form of training is so useful to distance swimmers here:
swimsmooth.com/css
*Note: These are main sets only – you need a warm up and cool down, too 42
MANY SWIMMERS FIND THAT A CHANGE OF ROUTINE BENEFITS THEIR SWIM FITNESS HUGELY
OPEN WATER SKILLS Developing your drafting, sighting and ability to swim in a straight line are critical skills for racing well in open water (see Swim Plus on drafting and sighting in the first
issue of H2Open). You can easily lose many minutes in your races without developing these skills – so much time in fact that we strongly recommend you devote one session a week to them. They’re great fun and very social in a squad environment! Here are two classic open water skill sets you can perform in the pool*.
These open water sessions will help you get used to swimming close to other swimmers so that you’re comfortable with drafting.
OPEN WATER SKILLS SET 1 Goals: Drafting
8x50m + 15s rest interval In groups of 3 or 4: single file drafting at 80 per cent effort. Swap leader every 2x50m.
400m As previous set, swapping leader twice during the 400m.
8x50m + 15s rest interval In groups of 3: practising arrow head drafting swapping clockwise each 50m. Breathe into the middle.
400m As previous set, swapping leader twice during the 400m.
OPEN WATER SKILLS SET 2 Goals: Sighting and Turns
500m Turning short of the end of the pool without touching the bottom. Use a short fast stroke to re-accelerate.
5x100m + 20s rest interval Head-up sighting every 6-8 strokes. Keep head low as you do so.
500m
Single file drafting with 3 or 4 partners. Swapping every 100m 5x100m + 20s rest interval
Deep water starts. Fast surge at start and then settle into good pace for rest of 100m.
THE BEST OF ALL WORLDS Many masters swimmers are attracted to open water racing but are anxious not to lose their sprint capabilities in the pool. By incorporating these three key sessions into your weekly training routine you will be well equipped to develop your distance swimming fitness, your open water skills and keep your explosive power in place. Many swimmers find that a change of training routine benefits their swim fitness hugely. You may end up doing a little less sprint work in the pool than usual but many swimmers find that the variety of sessions and the introduction of CSS sets may actually increase your sprint and middle distance capabilities. Then you really have got the best of all worlds. ∆
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