First CSS Set with 50s and 100s for Beginners
A 1700 m introduction to CSS training with eight 50s at critical swim speed and four 100s just slower, all with generous rest.
- Duration
- 39 minestimated
- Distance
- 1,700 m
- Effort
- 45
- Level
- Beginner
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Freestyle at CSS pace | 50 m | 99-102% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | RecoveryRecovery Easy freestyle or backstroke | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalSweet spot Freestyle, CSS plus 2 s per 100 m | 100 m | 96-99% CSS pace |
| 6.2 | Rest | 30 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
CSS training uses a pace taken from a simple test, the critical swim speed, to set the target for threshold work. If you have done a CSS test, this is a good first session to use the number. If you have not, swim the main set at a pace that feels comfortably hard, roughly what you could just about hold for a 1500 m swim.
The first block is eight 50s at CSS pace with 20 seconds rest. Fifty meters at threshold is short enough to learn the pace without your form falling apart. After an easy 200, four 100s at about two seconds per 100 m slower than CSS ask you to hold a strong pace for a little longer, with 30 seconds to recover between them.
Swim the session once a week for a month. Then move on to 10 x 100 at CSS, or shorten the rest here to 15 seconds.
Tips
- Do the CSS test first if you can, it makes every threshold session more precise.
- Look at the clock as you touch to learn what CSS pace feels like.
- Keep a steady kick, the legs help you hold the pace on the last 50s.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBuild