Thoughts on swim "CSS" and CSS training
I recently read this about swim "CSS". Perhaps it's an old concept but I had not heard about it before. http://www.swimsmooth.com/training.html
Essentially it advocates using a "CSS" rather than a t-pace as a pace benchmark, where CSS is defined based on a 400mTT followed by a 200mTT. Obviously the CSS will be a faster pace than the t-pace we measure in EN using a 1000mTT.
Then the article suggests workouts that are very EN-like...one is 4x400(40) which is very similar to the ultra-common EN 6x400(30), EXCEPT it advocates doing these at CSS pace -- i.e. faster than the EN workouts.
What do the expert swimmers think about this approach?
0
Comments
Mine too. But usually within a few sec of t-pace. I think the EN workouts usually also are within a few seconds of t-pace. I've never done a CSS test but based on the protocol it looks like it'd be quite a bit faster than t-pace, i.e. more than just a few sec faster.
Love the SwimSmooth site, and their materials - I own the Catch Master Class DVD. I think their CSS approach is spot-on.
Glad you posted this Matt. Im no expert by far, but I had read up on the CSS test too, and thought, like our 'new' FTP 5/10/20 test, the CSS is something that could be done any time without too much impact on fatigue and might be a good replacement for our 1000TT. Testing this out: my CSS is within 2 sec of TT, and much less daunting. I've also incorporated the CSS type workout at least once a week and found that I made steady progress in my pace.
Somewhere SwimSmooth mentioned that doing a CSS workout once a week consistently, with testing and adjustment every 4 weeks, should result in 1/2 sec improvement every 2 weeks. This seemed to bear out for me over the end of the IM training when I improved my pacing by ~ 3 sec. I typically did the 15-20 100's with a 10s rest, but also the repeat 8-12 200's wko. I liken those to doing 400m or 800m repeats on the track, which we used to do ad nauseum in Track and XC, and not only made us faster but able to maintain a more consistent pace.
Also if you havent checked these out, look for the Tower26 videos on YouTube, start with A. . There are a bunch of 9 minute segement with coach Gerry Rodriguez, a pretty highly thought of coach in the Open Water swim space.
Summary from Tom Glynn on another thread:
* there is no magic pill. 75-90 minutes per session 3 X per week will make you an OK swimmer in about 2 years
*consistency is key. Don't miss workouts.
*technique is also critical. Learn to be taught and in perfect alignment. Missile through the water analogy. Best way to learn this is swim 10-20 minutes every time with snorkel, pull buoy and ankle straps. Big toes touching.
*Ignore strokes per length metrics. Focus on stroke rate. Most triathletes swim at about 60 spm. It needs to be closer to 80-100.
*Learn to breath on both sides, but breath every 2nd stroke, not bilaterally. Much more oxygen
*don't do any other drills
*swim fast every session. If your tired, swim a couple of 25 yard bursts
*Strength training should be specific only. Swim, use bands or Vasa type equipment. Set aside 20 minutes 2 X per week.
*Some coaches to follow on FB, Twitter, Blogs include Joel Fillio, Mike Collins, Paul Newsom (Swimsmooth.com), Jim Vance, Brett Sutton
Typical 90 minute once per week workout
*10 minute warm up
*10 minute snorkel, pull buoy, ankle strap swim
*4 x 1000 pull with ankle bands
**first 1K break into 4 X 250 with 20 second break in between. Effort climbs from 70/75/80/85
** second 1K. 10 x 100 on 7 seconds rest with consistent time
** 3rd 1K 2 x500 pulling with 30 second break
** 4th 10 x 100 at max speed with 30-60 seconds break.
I'm surprised they're so close. I wish I did a CSS test sometime last year to see how mine would compare. If they are that close then I totally agree to replace the 1000TT with the 400/200 CSS test.
Rian, excellent post, thanks for sharing...though I wouldn't recommend swimming/pulling with an ankle band except for very, very strong swimmers. Back in the day I would do pull sets with a wheelbarrow inner tube around my ankles, for added resistance. But I think that 99% of you will get more than enough resistance by just swimming hard/faster.
CSS vs T-pace
There is no magic formula. One thing that is sorely lacking among adult-onset swimmers that is instinctual and drilled in at a very, very young age in real swimmers is the ability to swim to a pacing goal or target. So all I'm trying to do with T-pace is have you test, put a number in your head, and then reference your swims to that number, as a tool to have you swimming faster than you normally would, more often. "Real swimmers" do all manner of funky stuff that I only touch on with you guys -- descending / ascending sets, negative splits, builds and the use of "hard" send-offs vs a set rest after each interval.
A completely vanilla real swimmer set would be:
10 x 100yd on 1:10, descend 1-3 three times, with #10 as a 100% effort. For added fun the "3's" are descend also.
So, for example, you swim #1 at a 1:07 and get 3" rest. #2 @ 1:05 and get 5" rest. #3 @ 1:01 and get 9" rest. #4 at 1:07 and get 3" rest, blah, blah, blah. Goals would be to do #6 at 1:00 or faster, #9 at :59-58, then push off the wall with 10" rest and try to beat that for #10.
Sets like that give you a very, very good feel for how to manage pace, swim hard, recover quickly at the wall, not come off the gas too much, stuff like that.
IOW, a real swimmer lives and dies by the clock and the pace they hold or don't hold. Our T-pace system, or any system for that matter, is simply to put a number in your head to establish a baseline, to hold you accountable for, no shit, swimming to a time.
re ankle bands: My thoughts when listening to the videos was that the ankle bands, pull buoy and snorkel were all to be worn to minimize distractions so that the swimmer could focus on maintaining a very small opening through the water. Basically nothing moves from the waist down and the snorkel allows the swimmer to look straight down. This is really the only drill he recommends and it's for technique improvement.
Sounds like you are using them for some sort of resistance training, which I don't think is the intent of the Tower26 presenter.
Agreed on your example re pacing, pushing etc. One of his points was that most triathletes simply to not swim fast enough in practice.