The RIGHT swim pace for YOU!

Critical Swim Speed (CSS) is a term used to describe a swimmer's maximum sustainable pace over a give distance. It is an important metric for competitive swimmers, triathletes, and fitness enthusiasts looking to improve their swimming performance.

CSS is typically measured over a distance of 400 meters, which is a common distance for swimming races, and longer sets will use 400m. The test involves swimming two separate time trials: one over 200 meters, and another over 50 meters. The times from these two time trials are then used to calculate the swimmer's CSS 

Once a swimmer knows their CSS pace, they can use it to set training goals and monitor their progress. For example, if a swimmer wants to swim a 1500-meter race at their CSS pace (lets assume it works out as 1min 35sec), they would need to maintain a pace of 95 seconds per 100 meters for the entire race.

CSS is considered a critical metric for swim training because it allows swimmers to train at a pace that is specific to their individual abilities. Training at CSS pace helps swimmers improve their endurance and speed, which can ultimately lead to improved race times. It also helps swimmers avoid the common mistake of training too hard or too easy, which can lead to injury or suboptimal performance.

In addition to using CSS to set training goals, swimmers can also use it to monitor their progress over time. By retesting their CSS periodically, swimmers can see if their training is having the desired effect and adjust their training plan accordingly.

To sum up CSS is an important metric for swimmers, triathletes, and fitness enthusiasts looking to improve their swimming performance. By knowing their CSS pace, swimmers can set training goals, monitor their progress, and avoid overtraining or undertraining. If you're looking to improve your swimming performance and be more efficient with the pool time you have then test your CSS and use it to guide your training.