Establish Baseline Pace
30 minutesSwim a timed 100 m and 400 m effort to calculate current pace per 100 m and identify aerobic vs anaerobic capacity.
Field context
This workflow is part of 7 niche fields
Swimming training workflow with pace calculations, interval set planning, stroke efficiency drills, weekly volume targets, and open-water preparation.
Swim a timed 100 m and 400 m effort to calculate current pace per 100 m and identify aerobic vs anaerobic capacity.
Use 400 m and 200 m time trial results to determine CSS — the pace that predicts sustainable threshold effort.
Structure weekly sessions with CSS-based intervals, technique drills, and endurance sets at calculated paces.
Calculate calorie expenditure from swim sessions and plan post-swim nutrition for recovery.
Calculate goal pace splits, practice race-pace intervals at CSS, and plan open water sighting strategy.
Calculate pace per 100 m from timed swim distances. · Set interval pace targets based on CSS. · Calculate race-pace splits for target finish time.
Determine CSS from 400 m and 200 m time trials. · Verify race pace is sustainable based on CSS.
Generate per-length split targets for structured sets.
Estimate calories burned per swim session.
Adjust daily calorie target for swim training days.
Estimate open water course distance for pacing strategy.
Training pace relative to Critical Swim Speed.
| Zone | Pace vs CSS | Purpose | Example Set |
|---|---|---|---|
| Recovery | CSS + 10–15 sec/100m | Active recovery | 8 × 100 m easy |
| Aerobic | CSS + 5–8 sec/100m | Endurance base | 10 × 200 m steady |
| Threshold | CSS pace | Lactate threshold | 5 × 400 m @ CSS |
| VO2 Max | CSS − 3–5 sec/100m | Speed endurance | 12 × 100 m fast |
Stroke count per length is the cheapest efficiency metric. Reducing by 2 strokes per 25 m can drop 5+ seconds per 100 m without increasing effort.
A strong kick stabilizes body position and improves rotation. Even 200 m of kick per session builds core engagement.
Practice sighting, drafting, and wetsuit swimming before race day. Pool fitness does not fully transfer to open water.
A $40 metronome beeper set to your target stroke rate builds consistent rhythm faster than counting in your head.