Swim - Benchmarking

Kia Ora Guys,
 
I hope everyone has been well and training up a storm!
 
This weekend I am writing about the importance of benchmarking. What I mean by benchmarking is to understand where your fitness is at by sitting certain tests.
 
What you can then do is re-set these tests every 6-8 weeks to make sure what structure you have in your training plan is improving you fitness so, I'll hurry up and get into it below.
 
I have sat one of two tests for the week, this is called a CSS test (Critical Swim Speed) and another on a bike FTP test (Functional Threshold Power) which I will be doing on Saturday morning, on the road for the first time too!. Since these are done over a short distance there are a few simple calculations that are done to give you your "number" that you can then apply in your training.
 
Critical Swim Speed Test - Swim
 
This test is usually done at the end of a 1.5km swim set which aims on getting your pacing and technique right before attacking the Time Trials.
 
The Time Trials consist of a 400m best effort (You want all your pacing to be as even as possible) you will want someone to capture your first 100m time as well as your overall time. You then have a 5min recovery and then smash out your best 200m time aiming once again to go all out but be consistent.
 
Using the two above times a “simple” algorithm is then done to calculate your times, let me know if you want to do know more, google is pretty helpful.
 
Below are my times from this week comparing to last time I sat the test;
 
400m May 2016:                                              5.46
400m September 2016:                                   5.39
400m this time:                                               5.19
 
First 100 of 400 May 2016:                            1.19
First 100 of 400 September 2016:                 1.19
First 100 of 400 this time:                            1.16
 
200m May 2016:                                               2.47
200m September 2016:                                   2.45
200m this time:                                               2.33
 
Using the above times they do a calculation taking into consideration your percentage drop off form your first 100m of the 400m which give you a CSS time, this CSS time is what you should be able to hold 100m efforts with 20 seconds rest over.
 
CSS - 1.29             May 2016 (45 sec)
CSS - 1.27             September 2016 (44 sec)
CSS - 1.23            this time (42 sec)
 
What I love about the CSS times is that you then then divide by two to give you your 50m splits, then by using RM' you can set your sets depending if it's an endurance set etc. for example RM 5 means you add 5 seconds to your CSS 50m split. Mine is 41.5 seconds so you round up to 42 and add 5 seconds resulting in your time.
 
I then put this time in my tempo trainer and do either a Beat the beep or stay with the beep set (I can cover this another time if you like or contact me if you are interested).
 
So what are you waiting for? Jump in the pool and get your benchmark set now!
 
Train Hard, Train smart and listen to @ThinkFitpod
​
Robo