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
This test is designed to establish your vV02 pace (see Racesnake.co.uk for more info.). Make sure that you can record the distance you cover accurately (to within 3m).
A running track is the best location for this test, but a flat firm circuit will suffice.
Your vV02 pace is the average pace you sustain for the 6 minutes and you will conduct most of your hard intervals at this pace.
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%.
2 ride @ zone2 or 6/10 rpe
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.
This is a short test that helps establish a good training pace for the hard interval efforts that may used later in the program. The average power for the 5 min TT can be seen as your vV02 pace, a great pace at which to develop all aspects of cycling performance. This is a very intense effort but an easy z2 ride acn be completed aferward.
vV02 session best completed on a running track. However a road loop (housing estate etc) that allows fast running will be fine. Much of the time at V02 max occurs during the recovery so make sure you keep to a consistent pace in the recovery throughout the effort.
Initially running at you 1 mile P.B pace will feel comfortable, but by about half way it will really hurt, so keep pushing.