These sub threshold sessions allow a lot of work to be completed in a short space of time whilst limiting injury risk. This intensity of training is ideal when time to race day i short and an athlete needs to build bike fitness quickly. It is worth noting these efforts will improve threshold power but are unlikely to improve top end power.
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.
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A steady z2 run. the pace should be such that You can be talk all the way around. This pace will mean you develop endurance without accumulating too much fatigue.
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.
In this session we use short rep distances to build endurance at race pace. It will help develop nuero-muscular efficiency and add to the overall aerobic endurance.