Swim Smooth: The Complete Coaching System for Swimmers and Triathletes
Format: PDF / Kindle (mobi) / ePub
Transform your technique and become a better swimmer with this remarkable new approach to freestyle swimming. Written for both fitness and competitive swimmers, Swim Smooth contains the latest breakthroughs in swimming to help you radically improve your speed, enjoyment, and success. Hundreds of full-color photographs and three-dimensional graphics help you put theory into practice while detailed advice offers help for intermediate, advanced, and elite swimmers alike. The book's approach lets you identify the strengths and weaknesses of your stroke and drills and training tips let you make the most of your time in the water. Swim Efficiently. Swim Fast. Swim Smooth.
Endurance Endurance Endurance Endurance Threshold / CSS Threshold / CSS Threshold / CSS Speed OW Skills OW Skills OW Skills Technique 5 times / week 1 2 3 4 Technique Technique Technique Threshold / CSS Endurance Threshold / CSS Endurance Technique Threshold / CSS Threshold / CSS Threshold / CSS Speed or REST Speed Endurance Technique Technique OW Skills OW Skills OW Skills OW Skills 6 times / week 1 2 3 4 Technique Speed Technique Speed or
from your results the easiest way is to use the simple calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself you can calculate your CSS pace as: 177 SPORTS SCIENCE REFERENCES: The method for determining CSS by using a simple noninvasive test, without expensive equipment, was put forward by Wakayoshi [1,2]. This test was simplified in 1993 by Ginn  to using just two test swims of 400 m and 50 m at maximum pace to evaluate a swimmer’s aerobic capacity and
Improving Your CSS The key to improving CSS is to perform sets with short recoveries with a strong focus on pacing them correctly. When you swim at your CSS pace the feeling is one of being ‘uncomfortably comfortable’ – it is hard work but you can sustain your technique and speed throughout a training set. It is very important that you do not start these sets too fast and then blow-up! c27.indd 177 14/05/12 3:33 PM 178 Training Here are four example CSS sets: 1. 2. 3. 4. 20 ϫ 100 m with
or LCS Threshold / CSS Technique or REST OW Skills OW Skills OW Skills OW Skills Endurance or LCS Threshold / CSS Endurance or LCS Technique 14/05/12 10:44 AM LCS = Long Continuous Swim. CSS = Critical Swim Speed OW Skills = Open water skills (pool or open water based on season) Recommendation is to swim at least 3 times per week to see improvements. Only ramp up distances by <10% per week, having an easier recovery/adaptation week every 4th week. This easier week is less important if you’re
sprint events. If you are a triathlete or longer distance pool or open water swimmer, you need to be wary of doing too many high intensity intervals at the expense of more steady-state CSS work. Unfortunately, many view these longer, harder sets as dull or even antisocial but when faced with limited training time you need to be assured that the work that you are doing is paying the biggest dividends. Once you get into the swing of CSS work you will find it challenging and be motivated as a