The Critical Swim Speed (CSS) is an essential measurement tool for coaches and swimmers to gauge aerobic capacity and determine appropriate training intensities. This test allows swimmers to maintain a continuous swimming speed without exhaustion. Originally described by Wakayoshi et al. (1992), the test has evolved and simplified over time.
Purpose
The purpose of the CSS test is to calculate critical swim speed as a measure of endurance fitness and to help determine training swim intensities.
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Equipment Required
To perform the CSS test, you will need the following equipment:
- A swimming pool (25m or 50m)
- Stopwatch
- Assistant
Test Procedure
After a standardized warm-up, swimmers are required to swim twice, over 400m and 50m, at maximal pace. Each swim should be performed with adequate time between them to ensure full recovery. The swimmer starts each swim in the water with a push start from the wall, without diving. An assistant is required to record the times for each swim.
Calculating CSS
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CSS can be calculated using the following formula:
CSS (m/sec) = (D2 – D1) ÷ (T2 – T1)
Where D1 = 50, D2 = 400, T1 = time for 50m swim in seconds, and T2 = time for 400m swim in seconds.
Results and Interpretation
Ginn found that the CSS for a swimmer is approximately 80 to 85% of their maximum 100m swim speed and 90 to 95% of their 400m swim speed.
Usage and Application
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Here is an example of how CSS can be used to determine training times for a swimmer, based on Ginn’s research. Let’s say the swimmer has a CSS of 1.3 m/s. For a session of 4 × 400m, the target time for each 400 meters would be 400 ÷ 1.3 = 307.7 seconds or 5 minutes and 7.7 seconds.
Target Population
The CSS test is appropriate for experienced swimmers (both male and female) who can perform two maximal effort swims.
Advantages
The CSS test is simple to perform and provides valuable insights into endurance fitness.
Validity
CSS has been shown to be well correlated with the swimming velocity corresponding to the onset of blood lactate accumulation (OBLA) and the maximal lactate steady state (Wakayoshi et al., 1992a & 1993).
FAQS
Q: What are some similar tests to CSS?
A: Some similar tests to CSS include the Swimming Beep Test, Swimming 7 x 200m Step Test, and SWOLF, which measures swimming efficiency.
Conclusion
The CSS test is a valuable tool for coaches and swimmers to assess aerobic capacity and determine appropriate training intensities. By understanding and utilizing CSS, swimmers can optimize their performance in the water. To learn more about CSS and other swimming endurance tests, visit Auralpressure.
Nguồn: https://auralpressure.com
Danh mục: Tin tức