CSS vs T pace in swimming

Sid Wavrin

I have always used T pace to pace my swim WKO's and measure progress. I have read WKO's that used CSS (critical swim speed) as a baseline. Does anyone use CSS? If so, how does it compare to a T pace based on a 1000M time trial. Do you find it more useful?  I believe that CSS uses a 200M TT and 400M TT and the difference in pace between the two with a calculation to determine the CSS. I'm not sure it's worth the effort. Any comments?

Derrek Sanks

Swim Smooth website (where I learned about CSS) has a calculator for CSS; you just plug in your TT results. Last year my T-pace and CSS were within 1 sec of each other. 

Jeff Braaten

Both work well for training purposes. I have also seen and used 400/100 times as a guide. No matter which test you use to gauge your progress both will work, just be consistent. A lot of folks like the 400/200 since it is shorter. Much like doing a 20 min test for FTP vs a 60 min TT.

Sheila Leard

@Sid Wavrin Have you seen this? http://www.swimsmooth.com/css-calculator.html 

@Derrek Sanks @Jeff Braaten How do you account for the push off from the wall?

Sid Wavrin

@Sheila Leard Yes that is the calculator I was I was referring to. I think most calculators will ask you the pool size (ie: 25 meter or 50 meter) when you select a calculator which is considering the number of turns. I assume most of us would train in the same pool most of the time so for the purpose of training paces and tracking progress the turns are consistent. I did the 400/200 test yesterday and used the calculator. As @Derrek Sanks mentioned, mine css was exactly the same as my 1000 M TT. 

Mike Roberts

@Sheila Leard no need to worry or overthink exactly where you are when the beep occurs. It may beep 2 yards before, 2 after or right at the wall touch. The more you learn to pace consistently, the closer you’ll be at the wall when it beeps each turn. And I would guess that in 50% of my Mist wko’s, I would “fail” toward the end and miss the last 5-6 beeps. Part of the beast. It will humble you, piss you off, and make you look forward to next week’s revenge opportunity. 

Sheila Leard

@Sid Wavrin the 400/200 seems like I would get a faster time because my stroke falls apart with continuous swimming for 1000. I'm going to do both on two different days.

@Mike Roberts Are you referencing Mode 2 where it beeps based on lap time? When you use m ode 3 where it beeps continuously what stroke number did you work towards? There's two threads hereon the subject ... maybe you answered that. I 'll go look.

 

Mike Roberts

@Sheila Leard I use Mode 3 for a Ramp Test (determine current ideal SPM) and then for SPM work. If the test says you’re at 55 SPM, I may set Mode 3 to 56 and then make sure a hand enters the water on every beep. It’s a whip that forces you to keep turnover up. 

Mode 1 is for Red Mist-type work. If the goal is a 2:00 100, set it to beep every 30 seconds on each wall touch. When you drop pace to 1:59, adjust Mode 1 down to 29:75.  You’ll get the hang of it quickly. 

Sheila Leard

@Mike Roberts I appreciate the feedback. The reason I'm getting particular about swimming is because I need benchmarks to stay on track. The Coach on deck told me to not to think so much.  

I get frustrated with Masters because they are pool swimmers that don't blink at cruising at 1:25/100. I love the community of swimmers but I don't have time to learn all the strokes.