Fitness
CSS Pace Training
CSS pace training holds intervals at critical swim speed—typically thirty-minute race pace—to raise lactate threshold in the pool. Examples include 20×100 or 5×400 at CSS on controlled rest.
CSS pace training holds intervals at critical swim speed—typically thirty-minute race pace—to raise lactate threshold in the pool. Examples include 20×100 or 5×400 at CSS on controlled rest.
Splits should stay even; back off if the last reps drift. Retest CSS after training blocks.
Common questions
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How do I know if CSS pace is correct?
If you miss send-offs by more than a few seconds on the last reps, pace is too fast—CSS should feel hard but repeatable for the prescribed set.
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Can CSS training replace easy swims?
No—polarize the week with easy technique and recovery swims; CSS sets are quality work, not daily filler.
Related terms
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