‘Swim Smooth’ CSS swim training for triathletes

I have been working with a group of novice triathletes for 3 or 4 months as they prepare (in the main) for their first sprint triathlon. The first few weeks were primarily technique based sets but in the most recent 6 week block we have been shifting the emphasis in their training over to fitness and speed. We did the first CSS test in mid February and repeated it last week.

Bearing in mind that the retest for some of them was done after a spot of slacking over the two week Easter break, I’m pretty happy with the results:

CSS speed/ 25m Feb 2013 CSS speed/ 25m early April 2013 % improvement
GA 28.50 25.00 12.28%
IR n/a 28.00 n/a
JT n/a 29.00 n/a
NY 33.00
JP 36.00 33.25 7.64%
SE 38.75 33.75 12.90%
SG n/a 34.57 n/a
NB 39.75 35.75 10.06%
JC 38.25 36.25 5.23%
VP 39.00 36.75 5.77%
DC 42.00 39.50 5.95%

Guess what we will be doing more of in the last four weeks before the first Sprint tri of the season?? No prizes for the right answer!

For more information on CSS training, which is very simple to do, please follow the link:

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