This test protocol is to establish your FTP. Make sure your power meter records all the data from the 20 min effort. To establish your FTP take the average power for the 20 min and minus 5%.

The CSS test involves two timetrial swims - a 400m and a 200m.

Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down.
This test will give us the pace at which we will conduct the hard training sets in this phase.



Read more: http://www.swimsmooth.com/training.html#ixzz4Ye46zGGW

Easy run to build endurance.

A simple set of 25s and 50s at critical swim speedd. The short distanmces will allow this session to comfortable whilst still developing muscle economy at this speed.

AET-1. An easy ride at aerobic threshold. This should be easy enough to breath through your nose or talk for extended periods throughout.
These rides are improtant for building mitocchondria and therefore muscular endurance.

A tough set that works you at or around threshold, however the hard short busrts train the anearobic system and help drag more muscle fibers intio the mix.

The aim in this session is build aerobic capacity and swim endurance. The high pace but long rest should allow plenty of time to spent at threshold.