Critical Swim Speed (CSS) or lactate threshold

I've recently completed Swim Smooth's suggested test to determine, without pesky needles and blood draws, my lactate threshold.  To simulate the real test, I swam a 400 free, keeping as constant a pace as possible.  Then rested until my heart rate recovered (about 3:00), and swam a 200.

My 400 time was 5:49, which I was happy with.  My 200 time was 2:50, which I thought would be closer to 2:30.  Perhaps I wasn't completely recovered?

Anyway, according to SS's CSS calculator, my new CSS for 100 is 1:29.  Now...what the hell do I do with that?  How much is that like my cruise pace?  I did a cruise pace test months ago (10x100 with :10 between, with an average of 1:40), so is this the same thing?  SS's website suggests workouts like:

8 x 200 with :20 rest on CSS

So does this mean I should do the 200s at 2:58 (1:29 x 2)?  To add to the confusion, in the June 2011 (3) issue of H2Open magazine, in the article Get Your Pace Right, SS founder Paul Newsome suggests the following main set for "pace awareness."

1000 at CSS + :10 per 100 (1:39)

800 at CSS + :08 per 100 (1:37)

600 at CSS + :06 per 100 (1:35)

400 at CSS + :04 per 100 (1:33)

200 at CSS + :02 per 100 (1:31)

That seems fast. For example, the 400 I did yesterday was 5:49. So for this "pace awareness" set, I should swim the 400 (after the 2400 prior to it!) at 6:12.  That seems okay, I guess....but does that include the rest?  So should my times for the above main set be:

1000 at 16:30 (but try to hit the 1000 at 14:50?)

800 at 12:54

600 at 9:30

400 at 6:12

200 at 3:02?

Should I still stick to my CSS and whatever is left over is rest?  I'll have to try that after I get my new Timex IM watch...yes, faithful reader(s), my last watch finally went kaput.

I also realized that I should figure out my 100 for each of the CSS swims.  The average 100 in my 400 was 1:27, but for the 200 it was 1:25.  So right away I'm getting an extra :02-:04 from SS's recommended 1:29 CSS. Is that supposed to take into account rest?

 

Comments

[Katie]

I've been experimenting with this as well. The main thing I've learned is that I can swim faster for longer distances than I thought I could.

I don't think the pace awareness sets include rest. I think you're meant to swim the set at a slower-than-CSS pace and then rest.

As I understand it, your CSS pace is your 1-mile race pace. It should be faster than your cruise pace.