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  • 220 Triathlon

    10 TESTS TO REFLECT AND PERFECT YOUR PERFORMANCE

    Feb 21, 2024 4 minutes

    01 CRITICAL SWIM SPEED TESTING

    Critical Swim Speed Testing, or CSS test, uses a 400m and 200m time trial to estimate aerobic threshold swimming speed. The basic version takes the pace for the 2nd 200m as your threshold. E.g. swimming 6:30mins for 400m and 3:10 mins for 200m, your CSS is (6:30-3:10)/2 = 1:40mins/100m.

    AIM: To estimate your aerobic threshold swimming speed and training zones EQUIPMENT: Stopwatch RANGE OF RESULTS: 1:10-3:00min/100m FREQUENCY: 4-6 weeks

    02 STROKE RATE TEST

    Swimming speed is a function of stroke rate and length. Using a tempo trainer, set the cadence and swim 50m repeats, increasing the stroke rate each time. Measure the times,

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