Pace calculator swimming

Swim Speed and Critical Swim Speed (CSS) Calculator: Your Ultimate Tool for Better Swimming Calculate Your Swim Speed Training Zones Swim Speed Training Zones Zone Intensity Swim Speed (mm:ss / 100m or 100y) 1 Easy - 2 Steady - 3 Moderately Hard - 4 Hard - 5 Very Hard - Ironman Triathlon Expected Swim Times Event Finish Time Half Ironman 70.3 (HIM) 1.2 mile swim - Ironman (IM) 2.4 mile swim - What is the Swim Speed and Critical Swim Speed (CSS) Calculator? The Swim Speed and Critical Swim Speed (CSS) Calculator is a helpful tool for swimmers and triathletes. It helps you understand your swimming performance and develop better training routines. By entering the times for two different swim distances, this calculator estimates your Critical Swim Speed (CSS)—the fastest pace you can keep up for a long time without getting too tired. With this information, you can improve your training, plan your workouts, and get ready for races more effectively. Conclusion The Swim Speed and Critical Swim Speed (CSS) Calculator is an essential tool for anyone looking to improve their swimming. By understanding and using your CSS, you can optimize your training, plan better race strategies, and achieve your swimming goals. Remember, consistent training and using insights from your CSS will lead to long-term improvements in your swimming performance. Stay Updated with Endurance Training Tips – Subscribe Now!Join our newsletter for expert tips on triathlon, running, and cycling training. Sign Up for Exclusive Coaching Insights! Instagram @bmelocoachingEndurance expert in triathlon, running, and cycling. Tailoring programs to fit your goals, abilities, and lifestyle since 16'. Join us now! 🏊‍♂️🚴🏃

Threshold training isn’t just for cycling. Figure out your swim threshold speed and use it in this workout. What’s probably the most commonly used term across all endurance sport communities? Threshold. The maximum speed your body can sustain at a particular intensity. Similar to cycling and running, threshold swimming is training at a pace that will improve your lactate threshold speed and therefore increase your speed when swimming longer distances (anything over 400m/yds). RELATED—Workout of the Week: Bon Jovi 100sFor the most effective swim threshold training, it’s important to establish key data points prior to starting. First, determine your Critical Swim Speed (CSS) for 200m/yds AND 400m/yds. You may need to time trial these distances if you don’t have benchmark times for each. If you choose to time trial these distances, make sure to do them within the same session and include a 5- to 10-minute active recovery between each distance. Once the times for these distances have been determined, plug them into a CSS calculator to figure out your 100m/yds Critical Swim Speed. This CSS speed will be your threshold pace time for training. Finally, when training swim threshold it’s important to familiarize yourself with the on-deck pace clock and track them during breaths as you swim. Most pools have pace clocks, but if not, a water-resistant or waterproof watch will suffice. Remember to listen to your body and adjust the intensity and volume based on your fitness level. It’s important to have a good understanding of your personal fitness level when participating in swim threshold workouts. Workout of the Week: Swim Threshold Work | 2,500m/yds Warm-up 200 swim 200 kick 200 pull with a buoy 4 × 50 kick with board, building every set 4 × 50 swim as 25 easy/25 fast Main set 4 × 100 @

If you resonated with my 'One Pace Pony' article a while back, then you need to read this and take action! Or if you hit the pool with no plan / are still swimming the same speed despite your best efforts, then read on to learn how to increase your endurance swimming speed with a little basic exercise science and proper coaching....Your Lactate Threshold is the maximum speed your body can sustain at an aerobic intensity, (not balls out, think a 5k run pace, pretty hard, but doable up to a point). Threshold Training involves swimming at a pace that will improve your lactate threshold speed, which will result in significant speed increases in distance swimming (400m plus). Remember the best distance athletes are not the fastest, they're the ones with the fastest AVERAGE speed. For most swimmers training using this method involves more swimming at a slightly lower intensity and less rest between sets (15-30 seconds maximum). The secret to improving your lactate threshold (or Critical Swim Speed / CSS pace, they’re the same thing essentially) is to train at this pace, or just below it (i.e. slightly faster).Here's the steps to smarter distance training.1. Find your current CSS paceAfter a thorough warm up, swim and time 400m at your best effort. Then take a good 5-10 minute rest and then time your best 200m swim. For example, Jenny swims her best 400m in a time of 7 minutes and 50 seconds. Her 200m time is 3 minutes 50 seconds. There are online calculators available, or in a simple equation is to half the difference between the two times, making her 'CSS pace' per 100m 2:05. This means to improve her threshold she should swim at this pace +/- 2 seconds per 100m. We then put this time into a Tempo Trainer, a very handy little gadget that sits in your swim hat and beeps at you so you can gauge your swim speed accurately without stopping to look at your watch mid set. It can be difficult to swim at your threshold pace consistently, many swimmers set off too quickly and then blow up, or don’t swim fast enough. For this reason, you set the Tempo Trainer Pro to beep at certain intervals. 2. Configure the tempo trainerThere are three settings with differ in beep frequency:Mode 3: Stroke Rate mode, more on that in another post soon!In Mode 2 you can set it to beep at larger intervals, such as every 2:05Mode 1 is our preferred interval, beeps in shorter intervals such as every 25m, much easier to pace yourself with!To use mode 1, you need to work out the time between each beep. This is where it