The CSS Swim Plan
The iSwimBand six-week plan built on your critical swim speed: the pace every set should be swum at, and the send-off to swim it on
An interval set builder turns a target pace into send-off times. It is only as good as the pace you give it, and a guessed pace makes every set too easy or too hard. The CSS Swim Plan replaces the guess with a test. Part 1 takes a 400 and a 200 time trial to find your critical swim speed (the worked swimmer's 7:20 and 3:30 give 1:55 per 100 m), turns it into five training paces, and shows how to swim on the pace clock. Part 2 is six weeks of two sessions each, with warm-up, drills, a main set at a tested pace and its send-off, an easier fourth week, and a retest at the end. For pool swimmers, masters and triathletes; not medical advice. Swim where a lifeguard is on duty and never practise breath-holding. With your purchase comes a personalised sheet with your paces and every send-off for six weeks.
Look inside
Two full pages from the workbook, exactly as printed. Click either to read it at full size before you decide.
What is in it
- The CSS test: a 400 and a 200
- Five training paces from one anchor
- Reading the pace clock
- Six weeks of sessions, two a week
- An easier fourth week
- The retest
- Session log, pace table and send-off sheet
- Bonuses: a quickstart, the drill page and a pool safety card
- A personalised sheet: your paces and every send-off
- ✓ 27 printable pages
- ✓ 9 sections, worksheets and templates
- ✓ A second PDF worked out from the numbers you enter
- ✓ No account needed, just an email address
- ✓ Instant download; link valid 7 days
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The plan complements the free Interval Set Builder. It needs a target pace; the plan finds yours with a test and builds six weeks of sets from it.