Tests
CSS Test with 400 m and 200 m Time Trials
100 m easy, 1 min rest, 400 m at VO2max, 200 m easy swim, 3 min rest, 200 m very hard
Swim Tests for CSS, Threshold Pace and Efficiency
Swim test sessions for CSS, T30, 1000 m time trial, 100 m max, SWOLF and a 7 x 200 step test, with clear protocols and how to use the results.
Workouts
6 workouts
Tests
T30 Test, 30 Minute Swim for Threshold Pace
100 m easy, 1 min rest, 30 min at CSS pace
Tests
1000 m Freestyle Time Trial
100 m easy, 1 min rest, 1000 m at CSS pace
Tests
100 m Max Effort Freestyle Test
200 m easy swim, 2 min rest, 100 m very hard, 200 m easy swim
Tests
SWOLF and Stroke Count Test over 50 m
2 × (50 m easy, 30 s rest), 2 × (50 m at tempo, 30 s rest), 2 × (50 m at CSS pace, 45 s rest), 2 × (50 m at VO2max, 1 min rest), 200 m pull buoy or easy swim
Tests
7 x 200 m Step Test for Pace and Heart Rate
200 m step 1 of 7, 1 min rest, 200 m step 2 of 7, 1 min rest, 200 m step 3 of 7, 1 min rest, 200 m at tempo, 1 min rest, 200 m at sweet spot, 1 min rest, 200 m at CSS pace, 1 min rest, 200 m at VO2max
Swim Tests
Swim tests turn your current fitness into numbers you can train with. The pace targets in this library are set as a share of your threshold pace, so a recent test result makes every session more precise. Tests also show progress over a season, which is easy to miss when you look at single workouts.
The CSS test is the usual starting point. A 400 m and a 200 m time trial give your critical swim speed, the pace you could hold for about 1500 m. The T30, a 30 minute swim for distance, and the 1000 m time trial give similar threshold values from a single longer effort. The 100 m max test measures top speed and shows how much faster you can swim than your CSS. The SWOLF test combines time and stroke count into one efficiency score, and the 7 x 200 m step test tracks how pace and heart rate change as the effort rises.
Test every six to eight weeks, for example at the start of a new training block and before the build phase. Choose one threshold test and stay with it, because CSS, T30 and 1000 m results differ slightly. Test when you are rested, in the same pool, at a similar time of day and with the same warm-up, and from a push start unless you always test with a dive. Each test session explains how to calculate and use your result.
Questions about Swim Tests
Which swim test should I start with?
Start with the CSS test. It needs two short time trials, suits intermediate swimmers and gives the threshold pace that the targets in this library are based on. If you swim long distances or prefer one continuous effort, use the T30 or the 1000 m time trial instead. Beginners can start with the SWOLF test, which measures efficiency without a long maximal effort.
How often should I retest my CSS?
Every six to eight weeks works well for most swimmers, ideally at the end of a recovery week or at the start of a new block. Retest earlier if threshold sets suddenly feel much easier or much harder than they should. Keep the conditions the same each time, including pool length, warm-up and push start, so the results can be compared.
Why is my T30 or 1000 m pace different from my CSS?
Each test measures a slightly different effort. The 1000 m time trial is shorter than 1500 m and usually comes out a little faster than CSS, while the T30 lasts longer for most swimmers and gives a similar or slightly slower pace. All three are close enough to use as threshold pace. Pick one, use it consistently and compare results only within the same test.