Swimming Training Set Builder
Swimming Pace Calculator
Calculate your pace per 100m/yd from a time trial
Workout Set Builder
Build a structured swim workout from your threshold pace
Formula
Pace/100 = Total Time / Distance x 100 | CSS ≈ Pace x 1.05 | Workout: Warmup 20% + Main Set + Cooldown 15%
Frequently Asked Questions
What is CSS in swimming?
Critical Swim Speed (CSS) is your threshold swimming pace - the fastest pace you can sustain without accumulating excessive fatigue. It's typically calculated from the difference between your 400m and 200m time trial times.
How should I structure a swim workout?
A typical swim workout includes: warm-up (15-20% of total distance), drill/technique work, a main set at target intensity, and a cool-down (10-15%). Total distance varies from 1500m for beginners to 5000m+ for competitive swimmers.
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