New Year CSS 2020

I'm starting 2020 with only a few niggles in my arms and legs so really have no reasons not to make good headway with my training. Over 2019 I took some backwards steps with both running and swimming. I hope that I've worked on strength and flexibility enough to have a stronger base for this year and can complete some of my aspirations.

This morning I completed the trials for a CSS estimate, knowing that I'd be slow.

I'm behind my CSS pace for the last few years. However perhaps that means I will be able to use it for training as some previous paces have been unattainable! My pace within the sets was fairly consistent so that might indicate that it's realistic.

A SwimSmooth-recommended set for CSS training is:

Baby Bear
2x 100m + 20 seconds rest (or 1 beep)
1x 200m + 20 seconds rest (or 1 beep)

Mama Bear
2x 100m + 20 seconds rest (or 1 beep)
1 x 300m + 20 seconds rest (or 1 beep)

Papa Bear
2x 100m + 20 seconds rest (or 1 beep)
1 x 400m + 20 seconds rest (or 1 beep)

First swim of 2019

After a break of 2 weeks my first swim was quite a disappointment. Hard going, splashy after first few lengths and an exceptionally slow result in CSS test.

I don't know where the pace went. Initially the technique felt smooth and easy but by the end of the 400m I could tell that I was being inefficient, poor hold and splashing along. Compared to CSS posts of February and May of 2018 I'm way behind on pace.

CSS test with TempoTrainer

I had under 20 minutes for today's post-work swim so thought that doing 400m and 200m at a set 62spm would be a useful trial. Both times were a couple of seconds faster than in February (and I didn't try all that hard) but strangely the CSS training pace is slower.

A short threshold swim

Yesterday I had a sore throat which made me feel I didn't want to swim. Today it was a little better and having sat at my desk for most of the day I needed some exercise. How about a sharp 20 minutes? So I did a leisurely 200m then 400m and 200m with a bit of effort.

The first half of the 400m was done at around my PB at 4:37 minutes the second 200m in 4:41 minutes, still respectable for me. After a pause I struggled for the final 200m with 4:39 minutes so not great data for a CSS calculation, although a drop off of 0.4% shows a good aerobic system, but little ability to sprint. What's new then?

A month ago in a 25 yard pool I estimated 2:23min/100m so today's result may show a little progress. It's worth noting though that in the interim I've had little success at using the Tempo Trainer for pacing.

CSS set

My first attempt at a CSS (critical swim speed) set wasn't very successful. I couldn't keep with a 48 second length time even over 100m. I rest the timer to 50s (equivalent to 5:00 minute 200m) in a 33m pool and couldn't match that either. I think a combination of factors were at  play. First, I was probably still tired from Wednesday's circuit; my abdominal muscles certainly were. Second, I felt as though I was rushing my stroke to stay on time and this was very likely making me inefficient.

I think I'll start with 50 seconds per length next week as I know that pace is attainable over short sets.

Short pool PB, still making gains

In St Annes YMCA pool this morning I managed another PB without trying all that hard. It's only a 25m length so easy to shave a few seconds but managing 4:40 minutes for 200m is worth noting for me.

I also did a 100m set with bilateral breathing which was OK, a little collapse of leading arm and loss of high elbow, but a fair start. I'm not sure which set it was in my records so not clear on the pace, but that's not important. Across the whole session the pace was fine, although the recorded average pace is incorrectly low due to missed turns (the Garmin 935 isn't as good as the Swim for recording lengths).

I put a fair bit of effort into these short sets and was pleased to see that my pace was better than my estimated CSS suggesting that the CSS may be approximately right.

First CSS estimate

With a new freestyle technique that needs practicing it would also be nice to be able to track progress and plan some longer sessions. So even though I am a little tired I completed a Swimsmooth CSS estimation this morning, albeit in the warm and short Heeley Pool.

The outcome is 2:23min/100m without pullbuoy which sounds fairly fast considering my performace over the last months (although slow in absolute terms). Notably this pace approximates to that of my 200m PB last friday so perhaps it does all make sense?

I tried to do the same series with the pullbuoy but I was tiring and my 200yard set was at a slower pace than my 400yard. Excitingly the 400yard set was at such pace that I would have achieved my ongoing goal to beat 400m in 8:00min with the pullbuoy. I appreciate that shorter pool is always faster than a long pool but I believe I had a few seconds spare (7:52min estimated).

The shortest set today was 100 yards and I was aware of my technique slipping on occasion but I then refocussed and tried to neaten it up. I think the good timings show that I achieved that overall.

For future reference, set Finis Tempo Pro to 47.8 seconds/33.3m length at Goodwin.