Here's a rule of thumb we use at Swim Smooth:
- With consistent training, you improve by 0.5 second per 100m per week
- When you miss a week's training, you lose 1 second per 100m per week
So, if you've just had a 5 week break from training it will take you about 10 weeks to get back to where you were before the break - really highlighting the importance of consistency in your training!
Anticipating The Change
These gains and losses show up most clearly at your CSS or threshold pace. If you use a Tempo Trainer Pro or Wetronome to pace yourself through these sets (see below), adjust your pace before your training session using the rule above. Based on your previous training (or lack of it) speed up or slow down the beeper in anticipation of your change in fitness.
We've trained a lot of athletes over many years and this rule of thumb normally works very well. However, if you are new to fitness training in swimming, you may initially improve more quickly than 0.5 second per 100m.
Tempo Trainers And CSS Training
We know that many of you have been using CSS training sets to improve your swim specific fitness and have seen some huge improvements in your swimming performances as a result. For example, Alen Pezzin in our squad improved his speed by 13% in 10 weeks, dropping from 1:47 to 1:32 / 100m at threshold!
|The Tempo Trainer is worn under|
your swim cap and beeps once every
lap to set you a target pace.
You can find out more about CSS training here and the Tempo Trainer Pro here.