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Apr 2024
2:45pm, 20 Apr 2024
8,866 posts
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KatieB
Glad you enjoyed it. 
This session is done at CSS pace so not CSS plus x or minus x....with the thinking that it starts off feeling like the pace is too easy (for the early 100s) and by the final 400m, feels quite tough. Does that seem true?
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Apr 2024
2:46pm, 20 Apr 2024
8,867 posts
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KatieB
And at some point....the pace should feel "just right"...
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Apr 2024
3:08pm, 20 Apr 2024
42,685 posts
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Nellers
Well the end of the session crept up on me so I don't think I actually hit a point where it felt like it was getting too much, but that probably has to do with my poor pace judgement and a bit of overtaking at various points.
I think what I need is a bit more "speedwork" because I feel like my recent (last week) CSS test was about at my limit for pace but only gave me 1:56, whereas in a session I can average 1:53 or so fairly comfortably if I've got even short breaks.
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Apr 2024
4:21pm, 20 Apr 2024
8,868 posts
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KatieB
I think the session I gave you could easily be extended:
2x100
200
3x100
300
4x100
400
(for example)
And also, CSS is not an exact or complicated science, it's a really basic way of measuring. If it doesn't feel tough enough for any session, you may need to tweak the pace and expect your CSS. I'm assuming you aren't working with a beeper? You're just going for it and then looking at your pace after?
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Apr 2024
4:24pm, 20 Apr 2024
8,869 posts
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KatieB
Sorry, I meant to finish that sentence in the middle there...expect your CSS pace to need to be quicker...so if you're working at 1:53/100 easily you could do CSS minus 2, bring it down to 1:51/100...which is 27.5/length.
Does that make sense?
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Apr 2024
4:33pm, 20 Apr 2024
42,686 posts
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Nellers
Totally, yes. I just don't think I'm able to push hard enough in the 200/400 of the CS test so I'm getting a slower measure than what I'm actually capable of.
And no, I've not got a beeper so it is just a case of swimming the piece and seeing what I got at the end. Aiming for 1:53 doesn't seem unrealistic physically but logistically it's tricky, particularly on the longer pieces where there are bigger gaps between watch checking opportunities.
Doing it all by feel is a bit dependent on how I feel when I get up in the morning, and it's not always obvious which way it's going until I check my watch. I've had mornings where I felt like I was swimming through treacle only to find I was averaging low 1:50s, and mornings where it felt like I was floating where it was closer to 2:00.
It works how it works and I guess I just have to go with it. It's not like I'm planning to race or anything so it's not that big an issue to worry over.
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Apr 2024
4:43pm, 20 Apr 2024
8,870 posts
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KatieB
Sometimes it’s just nice to have small goals even if you don’t plan to race/event.
Your pace is excellent already, but you are possibly right that you need a bit of endurance.
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Apr 2024
4:51pm, 20 Apr 2024
42,687 posts
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Nellers
Thanks.
Yep, I'm definitely more motivated (and I think improving more) with having the Garmin that does laps and times than I was when I last did an extended period of regular swimming a few years back with a casio stopwatch and my memory. Being able to do preset sessions with set rests and all that has been huge for me in getting quicker, and youtube is a pretty good coach for tips on technique.
I've been looking at the prices for a local swim coach to see about some 1-2-1 coaching and £100 for 4 x 30 min sessions doesn't sound too bad but it's a lot to throw away when I've got no plans to race at all.
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Apr 2024
5:08pm, 20 Apr 2024
8,871 posts
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KatieB
That’s great value. And you never know where your swimming will go. 😀
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Apr 2024
5:35pm, 20 Apr 2024
42,689 posts
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Nellers
I know but it's £100. That's 3 Saturday chinese takeaways for me and the current Mrs Nellers.
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