This will give you your time per 100m for a long distance
swim. The calculation is:
CSS(m/sec)=(400m-200m)/ (t400-t200) but the easiest way is
to search for a CSS swim calculator on the internet.
If you are an advanced swimmer, do the full warm up as it’s
a good 35 minutes to get into speed. If you are intermediate, halve the warm up
or your 35 minute equivalent but still go through each of the 3 sets.
Warm up
6 x 75m FC (50m steady/25m fast) continuous
6-7 x 150m (100FC/50BK) increasing effort with increasing
rest by 10 seconds starting on 5 seconds rest.
8-10 x 50m FC K 1’10”/1’15” descending time (within the time
given, increase your speed so you get more rest time)
Take a rest up to 5 minutes then time your 400m swim
Take a rest up to 5 minutes then time your 200m swim
Cool down
Choice 100m swim/ 50m kick
There will be some sets to follow that are based on your
CSS.
Well done!
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