Critical Swim Speed Training Zone Calculator​

BY MY PRO COACH

Critical Swim Speed Training Zone Calculator

What is your Critical Swim Speed (CSS)? It is your current best pace per 100 for a 1500 meter or yard swim. To test your CSS pace: Swim a maximal 400 and 200 time trial within the same session, with a five minute active recovery between. Time yourself for both. Enter your 400 and 200 times below.

Step 1. Calculate My Critical Swim Speed (CSS)



Step 2. Calculate My Swim Speed Training Zones

Swim Speed Training ZonesFeelSwim Speed (mm:ss / 100 meters or yards)
1Easy
2Steady
3Moderately Hard
4Hard
5Very Hard
Preview Our Standard Training Plans Below

AND READ OUR TOP TRAINING TIPS FOR YOUR EVENT

Are you over 40 or need more recovery?

Our Masters training plans might be suitable for you. They are designed for athletes over 40 (although plenty of younger athletes love them too) – with workouts that are just as tough, but with more scheduled recovery days, and more strength and conditioning work.

We'd love to hear your feedback!