General Discussion Triathlon Talk » CSS pace Rss Feed  
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2016-05-10 3:01 PM


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Subject: CSS pace
Hi I've been to a coached session to complete CSS and they worked this out at the end. So my CSS they said to set tempo trainer to is 31 for 25 m pool, I've just checked with my health club and it's only a 20 m pool. Is it possible to convert the CSS pace to work in a 20 m pool.....hopefully simply!


2016-05-10 3:31 PM
in reply to: #5181150

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Subject: RE: CSS pace
Yes just take 80% of it. Subtract 20% from your pace. Or 31 sec-6.2sec = ??

It's not ideal because your rest ratio is much higher in a 20m vs 25m pool but should be close to their intended pace and effort.

However did they give any guidelines for spl range or anything goes?
2016-05-10 3:33 PM
in reply to: #5181157


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Subject: RE: CSS pace
Thanks I'll need to read that several times?? numbers never work for me...I don't even know what spl is!!
2016-05-11 12:16 AM
in reply to: #5181158

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Subject: RE: CSS pace
Spl is strokes per length. The time it takes to swim is combo if how many strokes you take and how quickly you take them. But if you use the tempo trainer only for total time, you need to count strokes to know if your form is falling apart.

What kind of coached session was it?
2016-05-11 4:14 PM
in reply to: #5181215


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Subject: RE: CSS pace
Hi it was swim club session so it was a CSS session, warm up then 400m time measured then brief relaxed swim and recovery before 200 time measured.
Then I was given number to out into tempo trainer, they do reg CSS sessions and said to do again in about 5 weeks
2016-05-11 4:17 PM
in reply to: #5181320


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Subject: RE: CSS pace
Hi forgot when you say 20 makes rest difference does this mean to get training gains I need to use 25 m pool?, there is one but it's much further away.


2016-05-11 7:34 PM
in reply to: #5181322

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Subject: RE: CSS pace
No I'm saying that the pace may change , it's not quite as easy as adjusting for the shorter distance. But I wouldn't worry too much about it
2016-05-12 11:17 AM
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Subject: RE: CSS pace

Originally posted by loops Hi I've been to a coached session to complete CSS and they worked this out at the end. So my CSS they said to set tempo trainer to is 31 for 25 m pool, I've just checked with my health club and it's only a 20 m pool. Is it possible to convert the CSS pace to work in a 20 m pool.....hopefully simply!

Two things. One here's a swim time convertor for going from a 25m pool to a 20m pool.  You can input your 400m and 200m times in there and calc the "equivalent" pace for the 20m pool and recalc the CSS for the shorter pool.

Two, is your tempo trainer setup for stroke rate mode or lap mode? I know the Finis tempo trainer has both of these modes and I'm thinking that the "31" could be for either.



Edited by Donto 2016-05-12 11:18 AM
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General Discussion Triathlon Talk » CSS pace Rss Feed